Wrist flexor stretch
- Extend your arm in front of you with your palm up.
- Bend your wrist, pointing your hand toward the floor.
- With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm.
- Hold for at least 15 to 30 seconds. Repeat 2 to 4 times.
How do I strengthen my wrists?
Sit comfortably with your arm resting over your knees. Hold a weight with your palms facing down and your wrist hanging over the knee. Move your hand up as far as possible and then down as far as possible in a slow and controlled motion. Do a set of 10, then repeat.
How do you relieve wrist pain?
For a recent injury:
- Rest your wrist. Keep it elevated above the heart level.
- Apply an ice pack to the tender and swollen area. Wrap the ice in cloth. ...
- Take over-the-counter pain medicines, such as ibuprofen or acetaminophen. ...
- Ask your health care provider if it's OK to wear a splint for several days.
How do you fix weak wrists?
3 Exercises to Increase the Strength of Your Wrists
- Dumbbell wrist extension and flexion. Hold a light dumbbell in your hand. ...
- Pronation/supination with a dowel or workout bar. Find a dowel, light workout bar, field hockey stick, or something similar. ...
- Elbow/elbow, hand/hand (high to low plank).