Wrist Sprain Exercise Handouts

When the strong ligaments that support the wrist are overstretched or torn, the result is a
sprained wrist, often known as a wrist sprain. This happens when the wrist is bent or twisted
forcefully, such as when someone falls onto an outstretched hand, causing the hand to land on
the ground first. Wrist sprains are common injuries. Depending on how much damage there is to the ligaments, they can range from being quite minor to being very serious. Wrist range of motion exercises can help with a wrist sprain. Many such exercises can be done readily at home without specific equipment like the ones listed below.

Standing wrist extension stretch

Step 1 – Extend one arm with the wrist in front of you and point your palm towards
the floor.

Step 2 – With the help of your other hand, gently bend your wrist farther or upwards until you experience a mild to moderate stretch in your forearm.

Step 3 – Hold the stretch for at least 20 to 30 seconds.

• Repeat 6-8 times for each hand

• 3 sets in a row

• Once-daily

• 5 days a week

Standing wrist flexion stretch

Step 1 – Extend the arm with one of your wrists in front of you and point your
fingers toward the floor.

Step 2 – With your other hand, softly bend your wrist farther or downwards until
you feel a good stretch in your forearm. Then, hold the stretch for about 20 to 30
seconds.

• Repeat 4-6 times for each hand

• 3 sets in a row

• Once-daily

• 5 days a week

Forearm pronation and supination with a hammer

Step 1 – Hold a hammer in your hand and then start rotating your forearm

Step 2 – Pronation is when the back of the hand is facing upward, and supination is the opposite, when the palm is facing upward. When doing pronation and supination by holding a hammer, do not forget to hold in each position for about 3 seconds.

Step 3 – Repeat the motion with both the arms
• Repeat 10-12 times
• 3 sets in a row
• Once-daily
• 5 days a week

Seated gripping towel

Step 1 – Hold the rolled towel in one of the hands.

Step 2 – Squeeze the towel with moderate strength

Step 3 – Repeat it with the other hand

• Repeat 8-10 times

• 3 sets in a row

• It can be done multiple times a day

• 5 days a week

Seated wrist radial deviation with dumbbell

Step 1 – Hold a dumbbell with your arm outstretched in front of you.

Step 2 – Move the wrist to result in its sidewise motion or radial motion.

• Repeat 8-12 times

• 3 sets in a row

• Once-daily

• 5 days a week