Hand & Wrist Exercises

Hand & Wrist Exercise Menu

• Wrist Stretch (Flexion)
• Wrist Stretch (Extension)
• Wrist Strengthening (Extension)
• Wrist Flexion
• Wrist Rotation
• Wrist Extension/Flexion
• Curl

Wrist Stretch (Flexion)

Stand or sit with arm extended with palm facing DOWN. With your opposite hand, gently pull down on the top of the hand while keeping your arm straight. Hold for 10 seconds, and repeat 10 times.

Wrist Stretch (Extension)

Stand or sit with arm extended with palm facing UP. With your opposite hand, gently pull down on the fingers while keeping your arm straight. Hold the stretch for 10 seconds, and repeat 10 times.

Wrist Strengthening (Extension)

Take a medium size soup can that fits within your grasp. With your arm extended, and the soup can HORIZONTAL, raise and lower the can with the strength of the wrist.

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Wrist Flexion

Take a medium size soup can that fits within your grasp. With your arm extended, and palm facing UP, raise and lower the can with the strength of the wrist. Next, rotate the wrist so the can turns 180 degrees.

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Wrist Rotation

Take a medium size soup can that fits within your grasp. With your arm extended, and palm facing DOWN, turn and rotate the can180 degrees with the strength of the wrist.

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Wrist Extension/Flexion

Take a medium size soup can that fits within your grasp. With your arm extended, and palm facing SIDEWAYS, raise and lower the can as shown.

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Curl

Using a dumbell, or soup can, as a weight, stand with your elbow braced against your stomach. Slowly raise the dumbell to your chest, hold for three seconds then slowly return to starting position. Do not jerk or arch the back during the curl.

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