News & Events
Wrist Mobility Exercises
BY Alvin Netto
“In fact, wrist injuries are the second most common type of upper extremity injury. While the majority of wrist injuries are due to falls on an outstretched arm, more overuse wrist problems are occurring that are not directly related to an impact trauma.” NASM
Wrist mobility is often overlooked until pain or discomfort starts to interfere with daily life or training. Whether you’re lifting weights, doing yoga, typing at a desk, or even cooking, your wrists play a crucial role in many everyday and athletic activities. Improving your wrist mobility not only enhances performance but also reduces the risk of injuries such as strains, tendonitis, and carpal tunnel syndrome.
Why Wrist Mobility Matters
The wrists are complex joints that need both flexibility and stability to function properly. Poor wrist mobility can limit your range of motion, affect grip strength, and lead to compensations in other areas like the shoulders and elbows. Whether you’re a lifter, a climber, a martial artist, or someone who spends long hours on a keyboard, maintaining healthy, mobile wrists is key to long-term function and pain-free movement.
Try These Effective Wrist Mobility Exercises
These exercises can be done daily and require minimal to no equipment. Take your time with each movement and focus on control and form.
1. Foam Roll Forearm
Using a foam roller or massage ball, gently roll out your forearms for 1–2 minutes per side.
This helps release tightness in the muscles that control wrist movement and prepares the area for stretching.
2. Wrist Circles
Extend your arms forward and make gentle fists. Slowly rotate your wrists in big circles—10 reps clockwise, then 10 reps counterclockwise.
This promotes joint lubrication and increases your wrist’s natural range of motion.
3. Backward-Facing Wrist Stretch
Start in a kneeling position on the floor or mat. Place your hands on the floor with your fingers pointing toward your body. Slowly lean back until you feel a stretch in your forearms and wrists. Shift your weight forward and repeat.
This targets the wrist flexors and improves extension mobility.
4. Forward-Facing Wrist Stretch
From the same kneeling position, place your hands on the floor with your fingers pointing forward. Slowly shift your weight back and forth, keeping your palms flat on the floor. You’ll feel a deep stretch across the top of your wrists and forearms.
5. Finger Curl
Extend your arms with palms facing up. Curl your fingers down to touch the base of your palm (like making a loose fist), then extend them fully. Perform 15–20 slow, controlled reps.
This builds strength in the smaller muscles of the hands and improves grip control.
6. Palm Heel Up
Place your palms flat on the floor with fingers spread wide. Slowly lift just the heel of your hand off the ground while keeping fingers in contact with the floor. Hold for 2–3 seconds and repeat 10–12 times.
This movement improves wrist activation and stability.
Your wrists are involved in more movements than you might realize. Whether you’re doing planks, lifting, writing, or even scrolling on your phone, wrist health is crucial.
Incorporating these mobility exercises into your warm-up or warm-down routine can lead to stronger, more flexible wrists and reduce the chance of discomfort or injury.
Start today. Just a few minutes of wrist care can make a big difference in how you move and feel.
