How to Strengthen and Stretch Your Wrists 

Your wrist health is more important than you may think. Consider the many things you use your wrists for in day-to-day life. Some examples are typing, drinking from a water bottle, writing, opening doors, holding things, and waving to others. In order to do all of these things, you need wrist strength. 

Also, using your wrists in certain ways can cause them to be sore or tight. For example, typing on a non-ergonomic keyboard all day. If your wrists are sore, you should stretch them. Here are some safety tips and ways to stretch and strengthen your wrists. 

How to Stretch Your Wrists 

When your wrists feel stiff or sore, it can be helpful to try various stretching exercises. Here are some examples of stretches offered by certified personal trainers as well as the American College of Sports Medicine.

Prayer Stretch

According to Jennifer Scherer, CPTM a certified personal trainer and owner of Fredericksburg Fitness Studio, the prayer stretch should help to lightly stretch the muscles in each forearm. These muscles are used to move your wrist. Here is how you can incorporate this move into your exercise routine.

1. Stand or sit and place palms together parallel to your chest.
2. Lower your hands steadily to your waist level.
3. Make sure feel a slight stretch in your forearms.
4. Hold for 15 seconds or more.

Wrist Flexor Stretch

Scherer also recommends doing a wrist flexor stretch because it helps to stretch the muscles in your forearm. Here is how you can incorporate these moves into your next workout.

1. Sit or stand with your right arm in front of you with your palm facing the ceiling.
2. Point your fingertips gently to the floor.
3. Use your left hand to gently add pressure to bend your wrist further.
4. Make sure feel a mild stretch in your right forearm.
5. Hold for 15 seconds or more.
6. Repeat with left arm.

Wrist Extensor Stretch

The wrist extensor stretch is another stretch you may want to try to get rid of some of the tightness and stiffness you are experiencing. Here is how Scherer recommends doing the wrist extensor stretch.

1. Hold out your right arm in front of you with your palm facing the floor.
2. Point your fingertips to the floor.
3. Use your left hand to add pressure until you feel a slight forearm stretch.
4. Hold for 15 seconds or more.
5. Repeat with the left hand.

Fist/Palm Spirals

According to Julian Banister, CPT, a certified personal trainer, fist/palm spirals are used to warm up your wrists by rotating them. Here is how you can incorporate this move into your exercise routine.

1. Rotate your wrist (with a lightly clenched fist) in a circular motion to the best of your ability.
2. Complete five to 10 circles clockwise, then repeat the same amount of reps counterclockwise.
3. Repeat this same stretch with an open palm, but your fingers are together and straight.

Side-to-Side and Up-and-Down

Bannister also recommends doing side-to-side and up-and-down moves because it stretches your wrist in both directions. Here is how you can incorporate these moves into your next workout.

1. Imagine trying to touch your thumb to your wrist (with a lightly clenched fist) then your pinky to your wrist. 
2. Complete five to 10 reps on each side. 
3. Repeat this same side-to-side stretch with an open palm but keep your fingers together and straight.
4. Take your lightly clenched fist and imagine trying to get the top of your hand to touch the top of the forearm and the palm side to touch the inside of your forearm. 
5. Complete five to 10 reps on each side. 
6. Repeat this same up-and-down stretch with an open palm, but your fingers are together and straight.

How to Strengthen Your Wrists 

If you want to strengthen your wrists, here are some exercises offered by certified personal trainers. Each exercise listed should strengthen different parts of the wrist or help improve certain motions of the wrist. 

Wrist Curl

According to Scherer, the wrist curl is beneficial because it strengthens the muscles used to bend your wrist down. Here is how you can incorporate this move into your exercise routine.

1. Sit and hold your arms at 90 degrees with palms facing up. Arm can rest on your legs, a bench, or a table. 
2. Hold a light weight, curl your wrist up. 
3. Return wrist to starting position.
4. Repeat 10 times.

Pronated Wrist Curl

The pronated wrist curl also can be beneficial for strengthening the muscles above your forearm, which are used to pull your wrist up and move your hand towards the forearm. Here is how Scherer says you can incorporate these moves into your next workout.

1. Sit and hold your arms at 90 degrees with palms facing down.
2. Rest on your legs, a bench, or a table. 
3. Hold a light weight and curl your wrist up. 
4. Return wrist to starting position.
5. Repeat 10 times.

Wrist Rotation

Scherer indicates that the wrist curl is beneficial for strengthening because it strengthens the muscles used to rotate your wrist. Here is how you can incorporate this move into your exercise routine.

1. Sit with your arms bent at 90 degrees and palms facing down.
2. Rest your arm on your legs, a bench, or a table.
3. Hold a light resistance band or dumbbell and slowly rotate your hands so your palms face up. 
4. Return to the starting position.
5. Repeat 10 times.

Splay to Fist

According to Bannister, the splay to fist is a great way to strengthen your wrist. Here are the steps you need to take to perform this exercise.

1. Hold your hand out and spread your fingers as wide as possible, then create a fist (thumb over index finger) and squeeze for one to two seconds. 
2. The squeeze stimulates blood flow into the wrist and hand area, bringing vital nutrients to the area. 
3. Repeat this exercise for five to 10 reps on each hand.

Thumb to Each Finger

Another option to strengthen your wrist is the move called thumb to each finger, says Bannister. Here is how to perform this strengthening exercise.

1. Relax your arm on your leg or another surface.
2. Bring your thumb to touch each fingertip individually. 
3. Make sure you apply pressure on each finger, as the pressure helps build strength in your joints, tendons, and muscles around the wrist.

Safety Tips

One of the most important things you can do when working out, is to do so safely. The wrist is a complicated joint, and improper form or care can cause injury. Always make sure you are using proper form not only when exercising but also when stretching as well.

A Word From Verywell

Wrist exercises are important to help keep your wrists healthy and functional for use in daily tasks. To avoid injury, you will want to ensure you are using proper form. Also, pay attention to your body and note how your wrist feels.

Doing so can help you identify when something is wrong or when you need to be seen by a medical professional. They can help you determine the cause of your pain or stiffness and provide a treatment plan for addressing your symptoms.