Wrist Mobility Follow Along Routine: 6 Simple Wrist Exercises for Pain Relief

If you're dealing with wrist stiffness or pain, then join me for a 6-minute wrist mobility follow-along routine.
We'll be doing 6 simple wrist exercises designed to boost wrist mobility and provide relief without any stretching. You'll be actively moving your muscles and joints through their full range of motion, or whatever motion is comfortable for you. This dynamic approach can be more effective, especially if you have wrist pain.
Each exercise will last 1 minute, so no need to worry about counting, and no equipment is needed.
Now in order to get the most benefit from these exercises- I recommend doing these at 1 time a day. But if you experience frequent wrist stiffness, consider doing them 2-3 times a day.
Here's the exercises you will be doing:
01:01 Exercise 1-Wrist Flexion with Open fingers (forearm neutral position)
02:47 Exercise 2- Wrist Extension with Open fingers (forearm neutral position)
04:06 Exercise 3- Wrist Flexion and Extension with a Fist (forearm neutral)
05:41 Exercise 4- Wrist Flexion and Extension with a Fist (forearm pronation)
07:10 Exercise 5- Wrist Flexion and Extension with a Fist (forearm supination)
08:50 Exercise 6- Wrist circles
Please comment below to let me, and others, know how this real time hand routine felt for you!
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Disclaimer:
This video is for educational and demonstration purposes only and is not to be used as a replacement for seeking medical advice or treatment of your condition. Virtual Hand Care, or its members, do not offer medical advice, diagnosis or treatment. Always consult with your doctor or healthcare provider before starting any exercise program. Please know that performing any exercise or program is solely at your own risk.

[@mr_ako662]

thank you so much for your videos! you are truly helping a lot of people

[@leannerusso6259]

I smashed my wrist and had surgery with plates inserted in February. Other than my OT visits, your videos have helped me more than anything. My fingers are almost locked into a claw shape, and my wrist has very limited range of motion, but I do see improvement when I follow your videos on a regular basis. Thank you!

[@micheleparis3504]

I did the same a year ago and also had plates inserted, the claw thing goes and eventually most of the pain but exercises like this will definitely speed up the healing process, I wish I'd found them sooner.

[@nikkiswenson54]

You are ourstanding and helping me so much! Thank you!!!🎉❤😅

[@davethewife7628]

I broke my wrist early dec. I am trying this to help with movement etc x

[@thelionandthebee1933]

🎉🎉🎉🎉🎉🎉🎉 thank u! ❤

[@fauxvier8519]

Thanks!

[@kreativ_bunt_leben_AnLi]

Thank you so much 🎉 greating from Germany

[@kimthom5793]

I liked these as I didn't need any props. Can be done anywhere, any time. Thank you

[@VirtualHandCare]

Yes so convenient when you don’t need equipment! Glad you liked it 🙌

[@naramelo6703]

Thank you so much ❤❤❤❤❤

[@user-sn4bl1hc2r]

You amazing🤩

[@dnos8816]

Do you have any videos on how therapists can go through range, and mobility work with their patients using proper joint and body mechanics?

[@kyttyke89]

is this okay to prevent cyst? I had a surgery 2yago but still hurts sometimes.

[@iMustPandaLean]

👍🏾👍🏾👍🏾 loving this. Feeling the pain but it feels good 😊😂

[@VirtualHandCare]

Glad it feels good but definitely don’t want it to be painful or linger.

[@iMustPandaLean]

@@VirtualHandCare yeah I have a high pain tolerance so I can’t tell if something is hurting a normal amount or more than normal because it doesn’t bother me much. I can feel it but I can also push through most pain 🤦🏾‍♀️

[@zebamuteeullah495]

What to do with trigger thumb?

[@user-td5qc4sc8l]

What do you do for trigger finger

[@iMustPandaLean]

I’m sure she has a better comment to give you but just to let you know she also has videos on that as well on the channel

[@hanimousavi]

I had wrist sergury because of my broken bones i want to increase angle of my wrist rotation horizentaly especially vertically how can i do it

[@Uniquehr41rider]

Mam in 5th exercise my wrist is not move but elbow is more move

[@mandanabastanipour4127]

These exercises are suitable for someone who has had carpal tunnel surgery

[@mariaplamadeala6695]

Pacat ca nu inteleg limba engleza.