With just a few minutes a day you can relieve tension and pain in your wrists. Start with these exercises now!


We have come up with an easy program for pain and mobility exercises to relieve wrist discomfort. It is important that you do these exercises regularly. Only if you stretching develop a routine you will notice how your mobility increases and your pain relieves.

We want your wrists to move freely in all directions and to stimulate nutrient healing processes through stretching exercises. 

Stretch as much as you can. You may reach an intensity that produces an uncomfortable sensation in your wrists. As long as your breaths are regular, long and calm, you are doing just fine. Should you, however, notice too much pain or discomfort, take a step back and find an intensity that fits you best. 

Follow Jo's stretching routine on video or set your own pace by using our photo instructions below.

Wrist Pain Exercises

Too much laptop work or gaming?

We show you easy follow-along wrist pain relief exercises.


Wrist pain is a common problem for many of us. Often it is caused by repetitive movements or a lack of mobility. Sometimes it feels like inflammation in combination with a perceived stiffness in the wrist. Other times it only hurts with movement.

Wrist pain relief exercises can help to improve flexibility and reduce pain in people with wrist pain. By stretching the muscles and tendons in the wrist, you can help to relieve pain and improve range of motion.

You are working with your hands or in front of a computer? Or are you gaming a little bit too much? Let Five Muscles show you a few nice and easy stretching exercises for wrist pain:

  • Inner Sides of the Wrist
  • Outer Sides of the Wrist

Typical Symptoms of Wrist Pain

  • Pain when moving
  • Stiff/rigid wrists
  • Pain like inflammation
  • Piercing pain


Improve Range of Motion

Exercise can help to improve the range of motion in the wrist, which can make it easier to perform everyday tasks.

Reduce Pain in Your Wrists

There are many things that can cause wrist pain. Some of the most common causes include computer or desk work, gaming or monotonous work with your hands.

With stretching exercises, you might be able to reduce pain and stiffness in your wrists.

Strenghten Muscles

With exercises for wrist pain, we are able to activate our muscles and tendons around the wrist.

When these muscles are strong, they can help to support the wrist and reduce the risk of pain or injury.

Reduce Inflammation

A piercing, inflammation-like pain is a common symptom of tensed wrists. 

Stretching programs helps to increase blood flow to the affected area, which can help to reduce inflammation.

Consult a Medical Professional

Before beginning any exercises provided on this website, it is advised to consult a health professional, such as a physical therapist or chiropractor.

The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician or doctor.

3 - 5 weekly


5 minutes

Total Exercise Time


A chair

EXERCISE 1 - Inner sides of the wrist


Stand in front of a chair, straighten your arms facing forward and turn your hands outward.


Place your hands on the chair with your fingers spread apart and pointing at your knees.


Go as far into the stretch as you can and hold this position for about 60 seconds.

By moving your upper body back or forth, you can intensify or ease the stretch.

wrist pain and mobility exercise 1 step 1


wrist pain and mobility exercise 1 step 2


EXERCISE 2 - Outer sides of the wrist


Stand in front of a chair, straighten your arms facing forward and turn your hands outward.


Make a fist by cupping your thumbs with your fingers.


Turn your hands outward so that your outer side of the wrist is facing forward.


Press the knuckles of your fingers on the chair until you feel the stretch on the outer side of your wrist.

By moving your upper body back or forth, you can intensify or ease the stretch.

wrist pain and mobility exercise 2 step 1


wrist pain and mobility exercise 2 step 2


wrist pain and mobility exercise 2 step 3


wrist pain and mobility exercise 2 step 4


The severity of wrist pain can vary from mild to severe. It is important to know that symptoms caused by wrist pain can be improved with exercises and stretches.

If you think that wrist pain relief exercises do not help with your discomfort, it is important to see a doctor or physical therapist for diagnosis and treatment. They can help you develop a plan to improve your posture and relieve pain.

typical symptoms of wrist pain

The symptoms of wrist pain can vary depending on the underlying cause. However, some common symptoms include:

  • Pain in the wrist, hand, or fingers
  • Aching, throbbing, or burning pain in the wrist
  • Stiffness or difficulty moving the wrist
  • Weakness or numbness in the wrist, hand, or fingers
  • Difficulty grasping or holding objects

Even though we are sports enthusiasts, we are also office workers and we know how our wrists can feel after a long day at the computer. That is why we put together a simple wrist pain relief program that helps us to resolve the symptoms.

If you are experiencing severe wrist pain beyond a normal level, it is important to see a doctor to get a diagnosis and treatment plan. Early diagnosis and treatment can help to prevent further damage to the wrist and improve the chances of a full recovery.

causes of wrist pain

As with most muscle-related pains in our body, the cause is often a lack of mobility. But what does that mean?

Due to our jobs and recreational activities, we keep our wrists in the same position for many hours. The problem is that we no longer use our wrists to their full range of motion, and thus certain movements become more difficult over time because we have signaled to our brain that we no longer need them.

Over time, this causes our wrists to become stiffer and unaccustomed movements lead to pain. This pain can manifest itself in different types of pain and, unfortunately, people stop painful movements, causing the wrist to stiffen even further. A negative spiral begins, usually triggered by activities like:

  • Desk and computer work
  • Gaming with mouse or controller
  • Using smart phones and tablets
  • Certain sports, like tennis or gymnastics

lack of movement & nutrient supply

At the same time, the lack of mobility in joints leads to another problem: Extensive movement is extremely important for transporting nutrients into the cells and removing waste products. The gels in our joints work like a sponge. When you squeeze them, you squeeze out waste products and when you release the pressure, they soak up fresh nutrients. This process begins with moving and using the full possibilities of movement, such as wrist pain relief exercises.

Here it is quite important to use the "full range of motion". In other words, use the maximum extension to maximum flexion. However, if we move less and less due to aching fascia and shortened muscles, the joint fluids are no longer sufficiently pressed and can no longer fill up with fresh nutrients. And again, the result is wear and tear and lack of functionality.

By the way, this goes not only for wrist-related issues but also all other joints in our body, like knees, or shoulders.

more wrist pain prevention tips besides stretching

We believe that our wrist pain relief exercises can help you fixing your wirst problems. By following the additional tips below, you can help to prevent wrist pain and keep your wrists healthy and strong. 

  • Take breaks: If you do activities that involve repetitive wrist movements, such as typing or playing sports, take breaks to stretch and rest your wrists.
  • Use ergonomic tools: Ergonomic tools can help to reduce stress on your wrists. For example, you can use an ergonomic keyboard and mouse when working on a computer.
  • Strengthen your wrists: Strong wrist muscles can help to support your wrists and reduce the risk of injury. You can do wrist strengthening exercises such as wrist curls and wrist extensions.
  • Warm up before exercise: Warming up before exercise can help to prepare your muscles and joints for activity. This can help to reduce the risk of injury, including wrist injuries.
  • Listen to your body: Avoid lifting heavy objects with your wrists bent or if you start to experience pain in your wrists.
  • Cool it down: Apply ice to your wrists after activities that may cause pain or inflammation.


Yes, definitely! You are most likely not uses to stretching your wrist actively. In that case, you might notice how sore your muscles feel on the days after. That feeling can almost be compared to muscle pain after an intensive session of lifting weights.

Many people stretch too weakly, which has no effect. Stretching too much, on the other hand, can lead to injury. We define the optimal stretch pain as the point where you can endure the position without holding your breath or gritting your teeth. Try it out and get closer to your goals!

If it's beyond typical stretching pain, just don't do wrist pain relief exercises and ask your doctor what it could be. There might be a bigger problem. Our general rule of thumb: If you had to rate your pain while stretching your neck on a scale from 1 to 10, don't exceed a 7.

If our exercises don't help with your wrist pain, the cause of your pain might be something else. In that case, you should see your doctor or a physical therapist, who can help you to identify the underlying cause of your wrist pain and develop a personalized treatment plan.

Some stretching exercises might be uncomfortable - especially in the beginning. Keep breathing normally so your body gets used to new positions and does not think you are in a stress situation.

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Find out who we are and why we think that a pain-free life is possible for everyone!