Exercises to Restore Full Mobility to a Sprained Wrist
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- Опубликовано: 23 июл 2024
- Dealing with a sprained wrist? Add these exercises to your routine for improved wrist strength and mobility.
First, what type of sprain do you have?
Sprained Wrist Symptoms:
Grade 1 - the ligament is slightly overstretched, but the joint remains stable. Certain movements will cause pain.
Grade 2 - a partial tear in the affected ligaments, joint instability, pain.
Grade 3 - the ligament is torn completely, the wrist is very unstable and swollen. This will cause a lot of pain and trouble moving the wrist properly.
Coach E explains the wrist's movement and/or activation patterns, covering why training muscles at their shortest range builds stability and strength throughout flexion, extension, ulnar deviation, and radial deviation.
As you do the follow-along exercises, don’t forget to take full 360-degree breaths. Practicing your breathing while doing exercises helps promote blood flow. It also helps prevent any further injury from subconsciously holding your breath while trying to perform an activity at the far end of your mobility range.
He also offers tips for getting your fingers to straighten while doing the exercise if they won’t fully extend on their own, whether due to muscle weakness or old injuries.
IN THIS VIDEO
00:00 - Intro
01:00 - Movement and technique details
02:25 - Exercise 1: Flexed Fist/Extended Flare
04:05 - Exercise 2: Wrist ERE
08:40 - Exercise 3: FF/EE Elbow CAR
10:00 - Next steps for wrist, elbow and shoulder pain
RESOURCES AND LINKS MENTIONED
Read more about How to Treat a Sprained Wrist here: www.precisionmovement.coach/h...
Upper Limb Control: www.precisionmovement.coach/u... - 3-phase exercise program to help you restore proper function of your elbows, wrists or hands for pain-free movement and mobility
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Precision Movement Academy:www.precisionmovement.coach/a... - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. 
Спорт
I sprained my wrist while doing some heavy bag work. I was just living with the pain. These exercises immediately relieved the pain. This is black magic
Now you know my dark secrets.
Holy shit same been looking for someone else that had the same thing happen
Bro same as me
same
Samee
I'm 75, sprained my wrist in a fall six weeks ago - it's been a painful, slow recovery. I was about to just give up. These exercises had an immediate impact. Very relieved! Thank you.
I'm so happy to read that!
I sprained my wrist last week and I've been resting it but now doing these exercises I feel back to 100% bless up cuz
You literally just gave me the most functional and realistic movements to fix my ailment
Happy to help!
Instant relief in my left wrist, made my whole week better thanks man👍🏾💯
No problem 👍
Okay man, lots of respect, this has removed my pain in my wrist and Im so grateful that you made this video. Thank you so much
You're very welcome!
dude i sprained my wrist bike riding today and i feel immediate difference. You’re a blessing man keep it up!
Great to hear!
I just want to take a moment to say thank you so much for this. I stumbled across your video in a desperate attempt to find something to make my wrist and forearm feel even just a tiny bit better. This helped far more than I expected it to. I am so grateful!
Thank you for trying it out and for taking the time to let us know how you feel.
We are here for you if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Omg!!! Truly amazing! I’ve been having this pain in my wrist for about 6 months & I was really getting worried because I thought it would never go away … as soon as I did these exercises it was instant relief! Will definitely keep doing them
Awesome!
I Sprained my wrist really bad as a BMX RIDER like 2 Months ago and I Didn't rode my bike without a splint
since that happened.
Since the last couple days pain became absolutely unbearrable even tho i wasn't riding my bike anymore.
I Clicked thinking like that would be Bulls*** because my wrist Hurt so bad that nobody's would be able to fix it that easely
BUT THEN
After doing all the exercises and suffering even more while doing them , I ended up being able to make some push ups immediately after finishing the video
THAT IS PURE SORCERY
Thank you for such a Helpful video you earned a like and a subscriber
Sorcery 😂😂. I was skeptical about this video cuz I sprained my wrist weight lifting the curl bar. But after this comment, ima give it a try.
same man, I tried a 3 off a tall ledge and fell right on my wrist, it's been is bad condition for 4 days with no sign of getting better but after doing these exercises it's almost good as new minus the pain. Actually crazy
Holy shit this happened to me with my mtb
i fell from my closet. shit hurt af
Thank you Eric you’re blessing a lot of people with this video!
My pleasure!
Thank you so much Eric! Sprained my right wrist in boxing class, got a bit sloppy and hit the ring and pinky knuckles on the power shots during mitt drills and heavy bag work. Been doing alternating ice and heat therapy with only the extended flair pulling the wrist back. I've felt much more improvement going through all of your specific exercises and am confident I'll heal up much sooner.
Tested out the first two exercises and immediately felt the beginnings of relief. As an artist, wrist pain till the end of my days is my worst nightmare.
Definitely will keep doing exercises. Thanks for the video, I greatly appreciate it!
Keep us posted on your progress :)
It works like a charm! It's been around a week since I sprained my dominant wrist below pinky finger. It wasn't warm or bruised or anything but it's painful, and its mobility got much limited especially after waking up.
I tried the techniques and repeated many times. In just a day my wrist joint started to feel sorta warm and the pain got much subsided, it became much less stiff and regained the mobility as well.
I only did the techniques in the first half of the video cuz the rest of it seemed a bit too complex I wouldn't risk aggravating it; those two alone worked very well. Thanks coach E!
Nice!
Wow free practical video recorded physiotherapy... you've actually changed my mind on physiotherapy. I have had one experience with a physiotherapist before who just gave me a print out of what to do/how to picture steps but it was to no avail.. probably because I know now I was doing them wrong. It's good that you actually did a video showing every single detail. You got a subscriber and the comments are great as well because they helped distinguish if I had a similar issue that could be fixed by doing this.
In conclusion thank you comment section and thank you physiotherapy man 😄
Thanks for sharing your thoughts :)
You're a God send. Immediate relief and I've been dealing with this for about a year now.
so awesome to hear, glad to be of service
I don’t really understand what he’s saying. Can you please help?
Ella A. Just flex in the poses he shows and dont let go.
SAME!
@j Smith yea messed up my wrist on a punch bag and I kinda thought it would just heal on its own.
Thanks man. Good to have people like you out there looking out for us. I was supposed to go to work I'm screwed up my wrist skateboarding and I'm trying to heal it so I can go to work. Thanks for the video of man you really help me out
You are welcome.
Reading the comment section first and already feeling pain relief
:)
okay, 2 things. 1, I have never had something work as perfectly as this before ever. 2, I saved this video and will share it anytime I can help someone in the same position. I just had a light sprain but have to work with my hands. beginning of day 2 of these exercises, and the sprain feels nearly gone already. day 2. swelling is even down. this is not clickbait, this is real help and for free. I love it.
Nicely done!
Sprained mine while lifting last week. I didn't want to lose gains, and needed a quick solution. Thank you so much!! We need more people like you.
Did you try out the exercises?
- Coach Joshua, Team PM
@@PrecisionMovementCoach I have, and while at times I still have a bit discomfort I every day life, when I do the wrists exercises explained in this video, I have little to no pain for a nice period of time.
@@bb-double-yuh Keep up the great work!
- Coach Joshua, Team PM
@@bb-double-yuh did you keep working out while doing these ?
Wrist hurts feels like it’s bout to fall off smh. I have a wrist splint but seems like it hurts more when I use it
Thank you for this so much! A co-worker accidentally closed a freezer door hitting the lock arrow on my wrist and with these completely painless.
This feels great. I constantly shake my hand throughout the day because my wrist always feels off since I hurt my wrist about 4-5mo ago. Thank you.
You are welcome.
Omg, thank you so much. My wrist has been hurting for over a week, even after icing it over and over. I just followed your instructions and did a few stretching exercises and it has knocked out most of the pain. Thank you so very much!!
You're so welcome!
Listen to the intro. Important stuff. 2:24 for the good-good. I sprained my wrist longboarding and have been babying it for a few weeks. Still sore but I wasn't sure if that was because of the actual injury or non-use. This is amazing stuff, thank you!
You are welcome!
What the fuck. I sprained my wrist last night while hitting the heavy bag during boxing training. Been having crazy pain all day barely being able to flex my wrist. I endured the pain for like 5 reps and 80% of the pain is gone. This was literally magic, thank you man.
Wow it took 2 years for someone to respond but glad to hear this worked
@@rubenmiranda4499 17 minutes ago wassup brother
@@rubenmiranda4499 I sprained my wrist bad and I can’t move it without it hurting lol
I got in a school fight and I didn’t close my fist all the way and sprained it but I still won
Uh have you Heard about not SWEARING ok sorry I'm not a Karen soo by
Messed my wrist up pretty badly competing in Jiu-Jitsu. It's been progressively getting worse the last few week. This seems to help a bunch! Subscribed!
Glad that it helped!
Sprained my wrist three weeks ago, and it has had slow progress on getting better. Did these exercises for 5 sets a piece out of curiosity. Wow. Pain is practically a whisper now. Phenomenal video!
Awesome!
You are definitely a lifesaver , it literally helped my wrist instantly. Thank You ✨
I'm so glad!
Thank you Coach E! Almost immediate improvement to long standing strain, you are a miracle worker
Great to hear!
2nd degree sprain doing a shuvit on a skateboard. It hurt less after I did these exercises. Thank you!
Happy to help!
im here for the same reason :)
yo same trick for me too 😂
@@micah.3814 lmao ganggang
Same but i landed primo down a 6 stair
This has helped so much!! I work in a ceramics studio and did some heavy work the other day and by today it was worse so i looked on RUclips and found this video! I’ll be sure to do these before work tomorrow too, thank you
Awesome!
Around 11am I was riding my 49cc and fell off my moped. I remember watching my wrist slide as I do and I think it hit, not hard, but hit and ever since my wrist developed a bump on the right side of my right wrist. This made immediate results and I absolutely appreciate your genuine educational content!
Glad it helped and thanks for following along!
Wow I was so misinformed, I believed stretching a sprained wrist just makes it worse... I was told you’re supposed to keep it as still as possible until it heals. Thanks for teaching us! 💕
Glad I could help!
Thanks! I wasn't sure about this eitther. I've been just icing and keeping it braced. This makes sense, when i hurt my rotator cuff, the pt had me do exercises like this too help eat and build strength
i tried just resting mine and there was literally no differnce for an entire month. Meanwhile this helped immediately
I wanted to thank you, it's been 6 whole days since I had a sprained wrist due to doing diamond push ups with a bad form after 2 months of not working out due to a busy life. These instantly worked and my wrist feels like melted butter 😁🔥
Amazing!
Oh my god man am i so glad i found you. I got a lingering wrist sprain that kept periodically getting better and worse for several months, today in particular it was pretty bad, after doing all of these instantly 90% or even all the pain was gone in full wrist mobility and movement im going to keep doing this thank you so much my man
Awesome!
I sprained my wrist this morning due to lifting a heavy bike. Im doing it right now man. And its like magic! I can now move my wrist and hand gently. You're a life saver! Thank you so much & GODBLESS YOU! 🙏❤️
Good stuff!
You fixed my sprained wrist pain. Thanks
Thanks u fixed my wriest
Immediately I felt some relief
Ur a life saver I sprained my hand twice in the same week and this gave me immediate relief thx for the instructions
I'm glad to read that!
It feels like I sprained my wrist about 8 hours ago so much pain and swelling. I did this exercise and now I can type this message so I'm very pleased because I didn't have away to urgent care. Thanks so grateful
Amazing!
Wow I sprained my wrist a few hours ago in boxing class and after doing this stuff just once it feels better. We will see tomorrow! Thanks for the awesome instruction.
Raynsong Bodywork how’s it going now?
How’s your wrist now
How’s your wrist now
Yes my wrist is great now! With these exercises the sprain totally resolved within a month. Thank you!
@@YourYogaFriend wooow a month?? So long?
Instant relief!!! Thank you so much, Been feeling this pain for one month and now it is totally gone!
Glad it helped!
I sprained my wrist during my vacation in Thailand. I decided to get a wrap and just wait it out hoping that it would get better in a couple of days, but it didn't and it was turning my vacation into a nightmare. I decided to go on RUclips to look for advice and came across this video. I started doing the exercises and immediately my wrist started getting better. This video literally saved my vacation. Thank you so much!
Amazing and you are welcome!
I already watched all the video here on RUclips even the one with 1 million reviews but didn't helped, I only did this exercise one time, but my wrist pain went away instantly. Thank you so much, I really appreciate you!
Amazing!
It's been over a week since I had to roll on to my shoulder, causing shoulder, neck and sprained wrist pain. I've had massages to help with the pain, but after doing these exercises I can pick up my phone with less pain than I had before
Sorry for the late reply and it's great to read that the exercises helped.
How are things now?
- Coach Joshua, Team PM
@@PrecisionMovementCoach 3 years ago this was an instant improvement. Luckily fully recovered months later. Thanks for the video, much appreciated
@@jesusf8362 Nice work!
I got instant relief from the wrist pain that i got when i was doing diamond pushup, this is the best exercise i have done
Awesome!
I have been living with wrist pain for 3 years after falling with bike. Your methods really helped me ease my pain. I still cant do pushups my right hand immediately starts hurting , but ill keep doing these exercises and hope the best. Thanks!!
Nice work!
Yo. You just changed my life. I’ve fractured my right wrist 3 times and my left one 1ce from hockey injuries, sprained them a plethora of times and this just fixed my wrist pains thank you G you a real one!
You are welcome!
Thank u I was In so much pain
You are welcome. I hope that you feel better.
I sprained my wrist a few hours ago and I was able to bend it well/near the max but after this magic it started to feel much better thanks
How's the wrist now?
@@PrecisionMovementCoach feels great thanks it feels almost like nothing happened to it
Sprained my wrist today and had wrist surgery on my other arm in September, so I had basically no mobility in either of my wrists. Just doing this once, I can already see the results. Thanks man, I thought my arm that I had surgery on would be like this forever.
That is awesome to read. Keep it up!
Hi I have been struggling after a sprained wrist for 10 weeks these exersises are the firt thing that have made any difference absolutely fantastic thank you.
Great to hear!
This has helped with my wrist mobility greatly. Thank you. However, I still seem to have issues when putting actual weight on my wrist like doing a push up. Will continuing these exercises help with that problem?
What exactly is the issue? Putting weight on your wrists should help over time. However, if it is painful or the pressure is too much then you need to modify the exercise to accommodate the pain-free range of motion. You could try elevating the heel of your palm on a mat or using dumbbells to keep your wrists neutral while doing the push-up.
Same here, doctor says i probable have torn ligaments in that wrist. It is due to an impact injury years ago. Now i always have pain/discomfort for many weeks after I do wrist stressing work/exercise. Working with chainsaw 3 weeks ago gave me pain again.
Precision Movement by Eric Wong same thing with the pushups. As well as bending my right wrist upwards and to the left hurts right at the bone that connects the wrist to the arm.
@@PrecisionMovementCoach me too
Try doing fist pushups and work with resistance bands instead of dumbbells or heavy weights
I broked my arm about 3 months ago, and it was in a cast for about 3 weeks, and that really cost all my wrist flexibeality, but after doing this i feel much better😃.
That's awesome...I hope that you have recovered completely.
thank you man i fell at work and sprayned my wrist i was in so much pain and could not deal with it as soon as i did your exercise instantly felt better thanks so much gonna do your exercises for a few weeks and hopefully it will heal.
Nice work!
its crazy how much of an impact this had. i was blown away. thank you
You are welcome!
I fell super hard off my bike and once I did these exercises my wrist has never felt better.
Great job!
Thank you so much for this video! I don’t know how I sprained my wrist but I have been in pain for months now. These exercises immediately helped! 🙏
So glad!
This is so helpful, been trying to do yoga but had a sprained wrist that never fully healed. Can definitely tell a difference after doing this, thank u for this :)
Awesome...you are welcome!
Oh my god it's awesome.Thank you I was suffering since 2 days and it's relieved to a great extent.
You are welcome!
Thanks, the exercises hurt a bit but I got through. Will continue this for a month
Did it improve?
@@karoma5805 did it work for you?
@@jacobjohnston5433 yes it did help, I would stretch them like he shows in the video, eventually I could put some weight on my wrist without a shooting pain-and I am all better now. I know I need to keep my wrists strong though, which I have been neglecting, I was doing yoga once they were healed enough to put weight on and it's nice how much you appreciate the movement when it comes back :)
@@karoma5805 thank you very much
@@jacobjohnston5433 np, take your time they will get better, I was quite innactive for a while and fell on my hand, that's how I injured it. When I was good enough to exercise and do abit of plank I could feel the strength improve, feel like these stretches also gave abit of relief and stretched out whatever was happening there
Wow this is great. I felt instant relief!!!! Thank you!!! Will keeep doing this til im 100%
BROO. You have no idea how much I wanted to fix my wrist, and this video right here is absolutely amazing. Thank you so much
Happy to help!
OMG IT IS ACTUALLY WORKING! The excercises looks like it wont do anything much but it does hit the right spot! Great job sir!
Glad it helped!
Great job Eric
Thanks!
I want complete flexibility strength & functional integration of my whole upper body...what is the sequence I should follow in ur program.
Start here: www.precisionmovement.coach/
Thanks so much! This helped!
So great to read that :)
unbelievable results, it was hurting extremely bad before i did the exercises and just 5 seconds in it feels so much better ty ur a hero!
Awesome!
I sprained my wrist today boxing im gonna try this out and see if it fix my wrist I update when this work hopefully
I hope that it helped.
Thanks a lot it really helped me
I recommend everyone should use this method of fixing your wrist
astral krauca same here , i had a cast on for 2 weeks , and told me to give it another 2 weeks afterwards for my hand to get its strength back but it still kinda hurts when i turn my wrist so hopefully these help me man
Dude… I’ve had wrist pain in both wrists for over a year from boxing. It’s slowly gotten worse over time, to the point where I have to wear wraps to do cleans, presses, snatch, etc.
10 min of these exercises for the first time and I already feel 50% better. Cannot believe it. You are a genius.
Nice!
I have no words to thank you enough for this video...i am a dancer and i twisted my wrist on 16th January and it has been a month trying all kinds of massage therapy to help my wrist and yesterday i bumped into your video...that was the most amazing thing coz the pain has now reduced from just watching your video for the first time .thank you sooo much
That is so great to read! Keep us posted on your progress :)
I had a bike crash a day ago, i hurt my left arm while doing so and after watching this video I was shocked to feel much better. thanks dude
Yikes but nice work!
Glad you found us :)
- Coach Joshua, Team PM
Can this be done every day?
Yup, go for it.
If sprain my wrist by falling of my bed and fell on it what must i do
@@avisser1366 nothing, you're simply dead
@@sundrowned4631 lmao I feel bad for laughing
@@avisser1366 felling off the bed? I fell running really fast in gym class ON CONCRETE- I’m crying it hurts so bad
It really hurt doing it and it still hurts afterwards but I have full mobility
Same sorrry not to be mean but I burst out laughing because I don’t know why haahahah
Sorry
Yes pains alot
My wrist hurts sooo bad
This is saving my left wrist. I've had this issue because of repetitive work. Instant relief...no lie.
Thanks coach~
Happy to help!
Beautiful , I had intermittent wrist pain for month , During a flare up of the pain I found this video and Voila!! Instant relief
Awesome!
Can this also apply to a 8 week old sprained wrist?
For sure Ding Dong!
I’ve had one for 2 weeks now 😐😓 but i feel some relief now
Ding Dong mines is 2 months
Dude!!!! I think you fixed me
Nice!
Holy crap!! I've had weak wrists for years, due to dozens of repetitive strains (skateboarding) This is a game changer, thanks! 👍
Happy to help!
I’m 35 N just destroyed my wrist on a smooth penny board with a big young strong black lab pulling me with chain…. Lmao full speed yo, tried to go over nasty 2-3in lip on fucked sidewalk!!! Lmao yo!!! Lmao
I sprained my wrist skating 3 days ago. Tried this two days after and think it helped a fair amount. Will definitely help as I do it more. Thank you very much.
Glad it helped!
Thanks! It worked :)) ill keep doing these exercises once per day for 5weeks and i will see the results... Like and subscribe from me. Cheers :))
Good stuff!
I sprained my wrist badly a few days ago and the ice and wrist guard I was using seemed to do nothing. I clicked on this video barely able to move my wrist from a straight position, and after doing each exercise once I have almost full mobility back. A lot of the pain is gone too. Before this I didn't have the strength to roll up my sleeve but now I can. Thank you so much, I'm going to keep doing these.
Great work :)
Automatic help, thanks!
This has been the most helpful wrist rehab video yet!!
I’m glad that it helped❗️
Thank you very much Eric. Very helpful
I'm happy to help.
I sprained my wrist two weeks ago... I needed physical therapy and got what I needed from this video to get started. I'll be doing my therapy and watching these videos until I'm back to normal. Thank You!
You are welcome!
I can't extend my fingers out without pain. I cannot make a tight fist. My pain seems to be centered on my wrist on the pinkie side of my hand. Presently, I'm using the flexible tape limiting the mobility of my wrist. Suggestions!
Thanks bro! I just started doing these today and I can really feel how its working! Great Vid!
You are welcome and thanks!
This gave me so much relief I can't even believe it. Thanks sooooo much
Awesome!
Great video.
Sprained my wrist for three weeks and finally be able to use them again! Thank you so much!
You are so welcome!
Thank you! Excellent explanations and exercises
You're very welcome!
I’ve started right now your advice is simply .. thank you 🙏🏻
You're so welcome!
I fell from a ladder and of cause sprained my wrist! Thank you, I will do these exercises, did not even know that there is so many different moves!
You got this!
Awesome video! Thank you
My pleasure!
Thanks a lot for this video
Most welcome :)
Thanks for the tips bro!
No problem 👍
Severely sprained my wrist x-mas morning 2019 trying out my kids hoover board. Puffy socks, a polished floor and non-learning mode was a recipe for disaster. It has now been 6 weeks and I am beginning to rehab it. Of all the sites I've searched for this makes the most sense. As someone else said, realistic movements. Great tutorial. Very much appreciated.
I hope that the material is useful to you. Did you try out the techniques?
Doing it daily now. And while I thought rest was the best option to heal it was not. It was too slow. You were absolutely right about activating the tendons. Thanks.
Been living with the pain for over a half a year now and havent been able to live as i used to. Definitely gonna try these out.
Keep us posted on your progress :)
Really helpful and felt relief after doing these exercises, imma continue doing them for a month and see the results
Glad that it helped!
Thanks bro ! I sprained my wrist lifting up fuel drum been using straps all this time but now I can actually feel a bit much relief just by watching it.
Good stuff.
Thanks for stopping by and checking it out.
Try out the exercises and let us know how it goes :)
- Coach Joshua, Team PM