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Stretches to make my wrist more flexible?

4 min read

Asked by: Sarah Brooks

Wrist flexor stretch

  1. Extend your arm in front of you with your palm up.
  2. Bend your wrist, pointing your hand toward the floor.
  3. With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm.
  4. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times.

How flexible should wrists be?

Being able to flex your wrist 75 to 90 degrees is considered normal wrist flexion.

How do I loosen my wrist flexors?


And a push down and hold for five seconds not allowing anything to change. So what's going to happen is you're going to feel a lot of burning in this area okay. So you do five seconds.

Why are my wrists so inflexible?

A: Some common conditions affecting the wrist and hand are carpal tunnel syndrome, ulnar tunnel syndrome, and sprains/tendonitis of the muscles that flex and extend the wrist, fingers, and thumb. Daily stretching can help prevent these issues from occurring.

How do I unlock my wrist mobility?

Begin to push the hands away from your body allowing. The wrist to Bend laterally. You should feel the stretch on the outside of the wrists. Hold for a couple of seconds. And return to the start.

How do you treat a stiff wrist?

For a recent injury:

  1. Rest your wrist. Keep it elevated above the heart level.
  2. Apply an ice pack to the tender and swollen area. Wrap the ice in cloth. …
  3. Take over-the-counter pain medicines, such as ibuprofen or acetaminophen. …
  4. Ask your health care provider if it’s OK to wear a splint for several days.


How do you flex your wrist?

Wrist Flex and Extend



Bend your wrist down so your fingers point toward the floor. Use your other hand to increase the stretch, gently pulling the fingers toward your body. Hold for 15-30 seconds. Return to a straight, neutral wrist with palm facing down.

Why does my wrist feel like it needs to pop?

The popping sensation, also known as crepitus, is frequently caused by a buildup of gas between joints, but it can also be related to tendons, ligaments or other soft tissue rubbing over bone. A common guideline is that popping sensations shouldn’t be cause for concern unless they are accompanied by pain.

Why are my wrists so weak?

Hand weakness can occur due to a variety of conditions, such as carpal tunnel syndrome, arthritis, peripheral neuropathy, and ganglion cysts. A weakened hand or grip can make everyday tasks much more difficult to complete.

How can I increase my wrist extension?

On top of my other hand and in essence I'm going to push that into the table a little bit or into the bench. And I'm going to extend a little so I'm going to bring my shoulder toward my fingers.

How can I improve my hand flexibility?

Wrist Mobility Exercises and Stretches: Tutorial

What is normal wrist range of motion?

Results: Normal values for wrist ROM are 73 degrees of flexion, 71 degrees of extension, 19 degrees of radial deviation, 33 degrees of ulnar deviation, 140 degrees of supination, and 60 degrees of pronation.

Why does my wrist crack when I rotate it?

When the cartilage is completely worn away, you may experience grinding when moving your wrist. Crepitus — This issue causes popping or grinding sounds in the wrist; however, it doesn’t tend to cause pain. The reason is that crepitus can occur when air bubbles in your synovial fluid pop.

Why does my wrist feel like it needs to pop?

The popping sensation, also known as crepitus, is frequently caused by a buildup of gas between joints, but it can also be related to tendons, ligaments or other soft tissue rubbing over bone. A common guideline is that popping sensations shouldn’t be cause for concern unless they are accompanied by pain.

Can you increase wrist mobility?

Wrist Rotations.



This is very basic. Wrap your fingers together and move your wrists around in every possible direction. Hold any position that feels a little tender/limited for a few seconds. Repeat often throughout the day.

How do you fix weak 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.

Why are my wrists so weak?

Hand weakness can occur due to a variety of conditions, such as carpal tunnel syndrome, arthritis, peripheral neuropathy, and ganglion cysts. A weakened hand or grip can make everyday tasks much more difficult to complete.