Exercises to Fix Your Sore Wrists

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You’re holding a plank. And it’s not your core that gives out this time. It’s your wrists. They feel achy, painful, and sore.

A lot of people don’t pay much attention to their wrist or forearm strength – until it’s a problem. But weak forearms, incorrect hand grip, and a lack of flexibility in the wrists may lead to wrist pain during or after your workout.

It might make holding a plank difficult or even gripping that bar painful. Consequently, it could get in the way of your fitness goals.

So, what can you do?

It’s simple. Start giving your wrists a little more love.

How? Try the following 6 exercises.

1. Wrist Flexor Stretch

• Extend your arm straight in front of you.
• Face your palm away from you with your fingers pointing down.
• Use your opposite hand to pull your other hand backward. Only pull as far as it feels comfortable. If pain occurs, ease off.
• Hold this position for 20-30 seconds.
• Repeat for the opposite side.

2. Wrist Extensor Stretch

• Extend your arm straight in front of you.
• Hang your hand with your palm facing toward you and your fingers pointing down.
• Use your opposite hand to pull your other hand toward you. Again, only pull as far as it feels comfortable.
• Hold for 20-30 seconds.
• Repeat for the opposite side.

3. Wrist Extensor Training

• Sit with your elbow and forearm resting on a table beside you.
• Your hand should be hanging off the edge of the table.
• Hold a lightweight in your hand.
• Slowly bend the wrist upward.
• Slowly bend it back down.
• Repeat 10-12 times.
• Perform on the opposite side.

4. Wrist Flexor Training

• Sit with your elbow and forearm on the table beside you.
• Begin with your palm facing upward and your hand just off the edge of the table.
• Hold a lightweight in your hand.
• Curl your hand toward you – without moving your elbow or forearm.
• Repeat 10-12 times, and do the same for your opposite side.

5. Grip Strength Training

• You may choose to perform grip strength exercises using special tools in the gym or at home designed for this. If not, you can hold a stress ball or a tennis ball in your hand.
• Squeeze the ball or grip strength tool.
• Aim to hold this for 5-10 seconds.
• Repeat for 10-12 times for each hand.

6. Radial and Ulnar Deviation Strengthening

• Bend your elbow to 90 degrees and hold a weight in your hand (or a resistance band with your foot underneath the other end of the band).
• Hold your hand so that your palm is facing inward.
• Slowly bend your wrist down, then back up as far as you can go.
• Repeat for 10-12 times.
• Perform the same exercise using your opposite hand.

Wrist pain doesn’t have to become your new norm. Take a few minutes 2-3 times a week to strengthen your wrists. Perform each exercise 2-3 times per side. You can also perform the stretches on a daily basis. Tackle your wrist pain, so you can start tackling your bigger fitness goals!

Strengthen Your Entire Body

Last but not least, a good exercise program will help reduce joint pain by increasing blood flow, strengthening joints, and improving overall strength.  This helps reduce pain and minimize the chance of future injuries.

Not sure where to start?  Follow 6 foolproof action steps to help you finally achieve all your fitness goals.

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