This real-time wrist/hand routine features easy stretches & exercises that can help strengthen the wrists/hands & relieve pain. It can also help decrease tightness in the area and improve overall flexibility. Buy a worksheet with this routine: https://www.askdoctorjo.com/wellness-challenge-wrist-hand-beginner-worksheet

This wrist/hand routine is also Day 7 of my 10-Day Whole Body Wellness Challenge. Learn more about the challenge, and download a FREE calendar so you can follow along at: https://www.askdoctorjo.com/challenge

These Wrist / Hand Stretches & Exercises are not only great for the wrist and hand, but they are also great for the elbow.


Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Arm circles, wrist flexion and extension, and hand open and closing will help the muscles get ready for the routine.


After the warm up, isometric exercises are a great way to activate the muscles, but not make big movements that might cause pain. Wrist flexion, extension, radial deviation, and ulnar deviation isometrics will help activate the muscles around the wrist and hand to improve stability and decrease pain.


Then going into some full stretches with a wrist flexor stretch and wrist extensor stretch will really help improve motion and decrease tight muscles.


Next is a hand stretch. These holds can be 3-5 or 5-10 seconds, and really focus on opening and closing with a squeeze. After that, finger tendon glides are a great way to loosen up the area and break up scar tissue.


Finally, bicep curls and tricep push backs are great exercises to work the muscles you have just lengthened and loosened up.

If you’re participating in my 10-Day Whole Body Wellness Challenge, congratulations on finishing Day 7! See you back here for Day 8: https://youtu.be/NVuLUasg0CM

More Ask Doctor Jo Videos:

Dr. Jo's Whole Body Wellness Challenge Playlist:
https://www.youtube.com/playlist?list=PLPS8D21t0eO8TIJCEKgYdrY1IaGex1Zgs

5 Best Carpal Tunnel Syndrome Stretches & Exercises:
https://www.youtube.com/watch?v=Q5G916yCyF0&list=PLPS8D21t0eO-_SSqmyKDNI-ODAhwWoMy5

Hand Arthritis Stretches & Exercises:
https://www.youtube.com/watch?v=tRnqF-AFFdw&list=PLPS8D21t0eO-_SSqmyKDNI-ODAhwWoMy5

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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

SUPPORT Dr. Jo for as little as $1 a month, and get cool rewards: https://www.askdoctorjo.com/support

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Day 7: Beginner Wrist / Hand Stretches & Exercises - Whole Body Wellness Challenge:
https://www.youtube.com/watch?v=06Oq6ZtaY_E
https://www.askdoctorjo.com/wellness-challenge-wrist-hand-beginner

00:00 - Wrist / Hand Stretches & Exercises
00:24 - Writs / Hand Warm-up
02:33 - Wrist Flexion Isometric
05:22 - Wrist Extension Isometric
08:12 - Radial Deviation Isometric
11:03 - Ulnar Deviation Isometric
13:52 - Wrist Flexor Stretch
16:42 - Wrist Extensor Stretch
19:33 - Hand Stretch
21:03 - Finger Tendon Glides
22:32 - Bicep Curl
24:02 - Tricep Push Back

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.