Wrist and hand stretches at home
Gentle stretches and movement for stiff, achy wrists and hands from typing or gripping.
Welcome to your wrist and hand program. We will keep things gentle, with movement and light stretches.
Check with your physiotherapist or doctor before starting. Show them this program; in the app you'll confirm they've said it's OK for you before your first session. Exercise education, not medical advice. This is general guidance for common, non-serious wrist pain, not a diagnosis or a substitute for a physiotherapist or doctor. Stop if pain is sharp or getting worse, and check the warning signs below before you start. Do the exercises on your sore side unless told otherwise.
The program: 3 phases
Stretches should feel mild. If tingling gets stronger during an exercise, ease off.
Phase 1: Move
Gentle movement · Daily- Wrist circles2 × 10 reps
Sit or stand with your forearms in front of you.
Slowly circle both wrists, five times one way and five times the other.
Tip: Keep the circles slow and smooth.
- Tendon glides2 × 5 reps
Hold one hand up in front of you with your fingers straight.
Move slowly through a hook fist, a full fist and a flat fist, then open your hand straight again.
Tip: Move smoothly from one shape to the next.
- Grip squeeze2 × 5s hold
Hold a soft ball or rolled towel in your hand.
Squeeze firmly, hold, then relax.
Tip: Keep your wrist straight while you squeeze.
You'll need: soft ball or towel
Phase 2: Stretch
Light stretches · Daily- Prayer stretch3 × 20s hold
Press your palms together in front of your chest, fingers pointing up.
Slowly lower your hands towards your waist until you feel a gentle stretch, and hold.
Tip: Keep your palms pressed together.
- Wrist flexor stretch3 × 20s hold
Hold one arm out in front of you, palm facing up.
Use your other hand to gently bend the wrist back until you feel a stretch along the inner forearm, and hold.
Tip: Keep the elbow straight but not locked.
- Forearm stretch3 × 20s hold
Hold your arm out straight with your palm facing down.
Use your other hand to gently bend your wrist down until you feel a stretch on top of your forearm. Hold.
Tip: Keep the elbow straight and relaxed.
- Tendon glides2 × 5 reps
Hold one hand up in front of you with your fingers straight.
Move slowly through a hook fist, a full fist and a flat fist, then open your hand straight again.
Tip: Move smoothly from one shape to the next.
Phase 3: Strengthen
Light strength · Every other day- Wrist lift hold3 × 20s hold
Sit with your forearm resting on a table, palm down, wrist over the edge.
Use your other hand to press down on the back of your hand while you resist, so nothing moves. Hold.
Tip: Steady pressure, about a mild ache at most.
You'll need: table
- Palm-up wrist hold3 × 20s hold
Sit with your forearm on a table, palm up, and your hand over the edge.
Lift your hand slightly so the wrist is level, and hold it there.
Tip: Keep your forearm resting on the table.
You'll need: table
- Forearm turns2 × 10 reps
Sit with your forearm on a table, holding a light object upright like a hammer.
Slowly turn your palm up, then turn it down.
Tip: Keep your elbow still on the table.
You'll need: light hammer or bottle
- Grip squeeze3 × 5s hold
Hold a soft ball or rolled towel in your hand.
Squeeze firmly, hold, then relax.
Tip: Keep your wrist straight while you squeeze.
You'll need: soft ball or towel
Well done. Take short breaks from typing and gripping through the day.
Warning signs: get checked first
Don't start, or stop, and see a health professional if you answer yes to any of these. Red items need urgent care.
- Did this start after a fall onto your hand?
- Are you dropping things, or is your grip getting weaker?
- Is your hand numb all the time, not just at night or after use?
- Do you get chest pain, pressure or tightness with activity or at rest?
- Have you fainted, or had dizziness that made you lose balance, in the last 6 months?
- Do you have high blood pressure that is not under control?
- Have you had surgery in the last 12 weeks?
- Are you under 16 years old?
Do it with Apex One
Check with your physiotherapist or doctor before starting. Apex One+ then turns this program into guided sessions: a quick safety check, your confirmation that they've OK'd the program, a pain rating before and after, every exercise talked through out loud, and holds timed for you. Reps are counted out loud at a steady pace; the camera isn't used in rehab sessions. When your wrist is coping, you move up a phase.
Questions
How often should I do wrist and hand stretches?
In this program, phase 1 (move) is daily; later phases are every other day. Little and often works best, and rest days let the wrist adapt.
Should wrist and hand exercises hurt?
Stretches should feel mild. If tingling gets stronger during an exercise, ease off.
When should I move to the next phase?
Move up when the current phase feels comfortable, pain stays low during and after sessions, and your wrist settles by the next day. If pain flares, drop back a phase for a few sessions.
When should I see a physiotherapist or doctor?
Get assessed before starting if any warning sign below applies, if the pain followed a fall or injury, or if it is severe, getting worse, or not improving after a few weeks of regular exercise. Seek urgent care for symptoms like: do you get chest pain, pressure or tightness with activity or at rest.
Can an app guide my rehab exercises?
Yes, once your physiotherapist or doctor has said the program is OK for you. Apex One+ walks you through this program out loud with timed holds and pain checks before and after every session. It's exercise education, not a diagnosis.