5 Stretches to Relieve Hand and Wrist Pain
Key takeaways:
Irritation to your nerves, tendons, or joints may lead to hand and wrist pain.
Common causes of hand and wrist pain include carpal tunnel syndrome and arthritis.
Stretching and strengthening your fingers, hands, and wrists may relieve pain, muscle tightness, and joint stiffness.
They say there's nothing worse than a pain in the neck. But you might disagree if you've ever experienced pain in your hands and wrists. It can be uncomfortable and may limit daily activities like driving or typing. Fortunately, you can do something about it. Stretches and strengthening exercises for your fingers, hands, and wrists can help alleviate pain.
Quiz: Do I have carpal tunnel syndrome?
What causes hand and wrist pain?
Repetitive strain from overuse or repeated movements –– such as grasping, gripping, or typing –– may result in tight muscles and stiff joints. Various repetitive strain injuries and health conditions have been linked to hand and wrist pain. Common causes include:
Carpal tunnel syndrome: This common condition refers to a pinched nerve in the wrist. It occurs when tight flexor tendons on the underside of the wrist compress the nearby median nerve. And it causes pain, tingling, and numbness in the fingers, hand, and forearm.
De Quervain's tenosynovitis: Also known as "texting thumb," this condition causes pain and swelling around the thumb and wrist. It develops when tendons that run from the wrist to the base of the thumb become inflamed.
Stenosing flexor tenosynovitis: This involves inflammation in the flexor tendons or sheaths that allow your fingers to bend. More commonly known as trigger finger, it causes pain, stiffness, and locking when you move your fingers.
Arthritis: Arthritis is a broad term for inflammation of one or more joints. Osteoarthritis, rheumatoid arthritis, gout, and psoriatic arthritis commonly affect the hands. These conditions may cause pain, swelling, and stiffness in the hands and fingers.
Ganglion cyst: These lumps often form on the back of the wrist. The fluid-filled cysts are usually benign. But symptoms may include pain, tingling, or weakness in the hand or wrist.
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Why is it important to stretch your hands and wrists?
You might overlook your hands and wrists when it comes to a stretching routine. But stretching may improve your flexibility, relieve muscle pain and stiffness, and reduce your risk of injury. And the benefits apply to your hands and wrists too. One study found that wrist and finger stretching, when combined with splinting, improved function in people with carpal tunnel syndrome.
These five moves can help you get started with hand and wrist stretches and strengthening exercises.
1. Squeezing a sponge or ball to strengthen your grip
Poor grip strength can lead to increased finger, hand, and wrist irritation when your muscles aren't strong enough to support your joints. Strengthening exercises can improve overall grip strength and function.
Hold a sponge or stress ball in the palm of your hand.
Squeeze your fingers to make a fist around the ball or sponge.
Hold the squeeze as hard as you can for 3 to 5 seconds, then relax.
Repeat 10 times.
2. Desk press to strengthen the muscles that runs from your wrist to your inner elbow
The tendons of your wrist flexor muscles (those that bend your wrist) can become inflamed when overworked. Strengthening your wrist flexor muscles may reduce irritation to the tendons.
Sit upright in a chair, and place your palms against the underside of a desk or table.
Press your hands up against the desk, holding for 10 seconds.
Repeat 10 times.
3. Thumb pulls to relieve your hand muscles
When your thumb muscles tighten, it can limit the range of motion in your thumb joint. Thumb pulls can help ease that tension. Stretching the branch of the median nerve that travels to your thumb may decrease nerve irritation from carpal tunnel.
Use one hand to grab the thumb on your opposite hand.
Pull your thumb backward away from your fingers.
Hold the stretch for 30 seconds.
Repeat three times.
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4. Finger flexor stretch to ease the tendons and joints in your hands
Stretching your finger flexor muscles can improve your flexibility, allowing your joints to move easily.
Use one hand to grab all four fingers of your opposite hand.
Pull your fingers back away from the palm of your hand.
Hold the stretch for 30 seconds.
Repeat three times.
5. Wrist flexor stretch to stretch the tendons in your wrist
Stretching your wrist flexors can improve flexibility and decrease pressure at your median nerve. This is important because pressure on the median nerve often leads to carpal tunnel syndrome.
Rotate your arm so that your palm is facing up.
Use one hand to grab the palm of your opposite hand, and pull your hand down while extending your elbow straight.
Hold this stretch for 30 seconds.
Repeat three times.
How often should you stretch?
There's no official recommendation for how often you should stretch your hands and wrists. But the U.S. Department of Health and Human Services notes that regular stretching is an important part of a complete fitness routine. It can keep your joints mobile and your muscles flexible.
Those benefits or improvements don't happen overnight. For example, some experts suggest stretching 5 to 7 days per week as part of an exercise program for carpal tunnel syndrome. A review found that stretching for at least 5 minutes 5 days per week improves range of motion. With your healthcare provider's approval, you may be able to stretch your hands and wrists daily.
When should you see a doctor if you still feel pain?
If your joints are red, hot, or swollen, you should contact your healthcare provider immediately. These are possible signs that you have an infection or an inflammatory form of arthritis –– such as rheumatoid arthritis or psoriatic arthritis –– that requires medical treatment.
You should also talk to your healthcare provider if you experience hand numbness, tingling, or weakness that continues after one month of regular stretching. Your symptoms may be related to a condition other than carpal tunnel syndrome.
The bottom line
You use your hands for countless daily activities, from brushing your teeth to using your cellphone. Repetitive strain injuries from overuse or conditions like arthritis may cause hand and wrist pain. Luckily, hand and wrist stretches can help. Stretching may improve muscle flexibility, reduce joint stiffness, and relieve pain. But if your symptoms don't improve with home exercises –– or you experience symptoms like redness, warmth, or swelling –– you should contact your healthcare provider.
Why trust our experts?
References
Baker, N. A., et al. (2012). The comparative effectiveness of combined lumbrical muscle splints and stretches on symptoms and function in carpal tunnel syndrome. Archives of Physical Medicine and Rehabilitation.
Brown, J. (2019). Arthritis in your hands: Early signs of hand arthritis, and what to do about it. CreakyJoints.
Cima, S. R., et al. (2012). Strengthening exercises to improve hand strength and functionality in rheumatoid arthritis with hand deformities: A randomized, controlled trial. Rheumatology International.
Gasibat, Q., et al. (2017). Stretching exercises to prevent work-related musculoskeletal disorders – A review article. American Journal of Sports Science and Medicine.
Madenci, E., et al. (2012). Reliability and efficacy of the new massage technique on the treatment in the patients with carpal tunnel syndrome. Rheumatology International.
OrthoInfo. (2018). Therapeutic exercise program for carpal tunnel syndrome.
OrthoInfo. (2022). De Quervain's tenosynovitis.
OrthoInfo. (2022). Ganglion cyst of the wrist and hand.
Shiraishi, M., et al. (2020). Differentiating rheumatoid and psoriatic arthritis of the hand: Multimodality imaging characteristics. RadioGraphics.
Thomas, E., et al. (2018). The relation between stretching typology and stretching duration: The effects on range of motion. International Journal of Sports Medicine.
U.S. Department of Health and Human Services. (2018). Physical activity guidelines for Americans, 2nd edition.
