Wrist Exercises for Pain Relief, Mobility & Recovery

Exercise Overview

Hand and wrist muscle rehabilitation is essential for restoring mobility, reducing pain, and regaining fine motor skills. With targeted wrist exercises and hand-focused training, we strengthen the muscles, promote circulation, help prevent contractures, and support independence in everyday activities – especially after injuries or surgeries. This program is designed for individuals with limited mobility, muscle atrophy, or after medical procedures involving the wrist, hand, and fingers. It is also suitable for chronic conditions such as osteoarthritis or arthritis.
The exercises are organized into clearly structured video-based phases that build upon each other to allow safe and effective rehabilitation – all without the need for expensive equipment, making it ideal for home training. The duration of each phase is individual and depends on the diagnosis, muscle strength, and the number of training sessions per week.
This plan is intended for people who have experienced:

• Fractures of the forearm and fingers
• Tendon and soft tissue injuries
• Carpal tunnel surgery
• Shoulder surgeries
• Tendonitis in the elbow
• Wrist sprains (guided wrist sprain exercises are included as part of the progressive approach)
• Overuse-related discomfort (including wrist exercises for wrist pain and gentle mobility work)

Required equipment:

• Towel
• Pencil
• Approx. 0.5 kg weight (or resistance band)
• Bottle cap
• A ball (e.g. volleyball or football)
• Tweezers
• Small paper balls
• Button
• Rice grains
• Paper
• Clothespin