Medically Reviewed by Michael Whitehurst, PA-C
If you struggle with swelling, stiffness, or pain in your hands or wrists, even simple tasks like buttoning a shirt or opening a jar can become challenging. The good news? With the right exercises, you can restore flexibility, build strength, and improve your hand function.
Our specialists at Raleigh Orthopaedic recommend a series of simple hand and wrist exercises designed to improve joint mobility, strengthen surrounding muscles, and boost endurance. These exercises are easy to do at home and work best when done slowly and consistently.
Try performing each movement for 5–10 seconds, up to three times a day.
Flexor Tendon Glides
Start with your fingers extended straight. Move into a hook fist (bending only the middle and end joints), then return to a straight hand. Follow that with a full fist, then back to straight. Finally, form a straight fist (keeping the fingers straight but bending at the knuckles), then return to a straight hand. Repeat the sequence several times.
Wrist Flexion and Extension
Rest your forearm on a table with a rolled-up towel underneath. Let your hand hang off the edge, palm facing down. Gently move your hand upward, like you’re lifting it, until you feel a light stretch. Slowly lower it back down. Repeat the motion a few times.
Ulnar and Radial Deviation
With your arm supported or extended in front of you, move your wrist from side to side—like a slow, controlled waving motion. This helps improve side-to-side range of motion.
Wrist Pronation and Supination
Bend your elbows at 90 degrees and keep them close to your sides, palms facing down. Slowly rotate your forearms so that your palms face up, then rotate them back to the starting position. Repeat the movement several times.
Thumb Flexion and Extension
Extend your thumb straight up (like you’re giving a thumbs-up), then bend it across your palm toward the base of your pinky. Return to the starting position and repeat. This helps improve thumb mobility and grip function.
Perform Movements Gently
Be sure to perform all exercises slowly and deliberately. If you experience sharp pain, numbness, or worsening symptoms during or after these exercises, stop and consult a hand and wrist specialist.
When to Seek Help
These exercises can be effective for minor stiffness or recovering range of motion after injury. However, if you’re dealing with chronic pain, swelling that doesn’t improve, or limited hand function, it’s important to get evaluated by a specialist.
Why Choose Raleigh Orthopaedic?
Our board-certified, fellowship-trained hand and upper extremity surgeons specialize in diagnosing and treating a wide range of hand and wrist conditions—using conservative treatment whenever possible. We also offer on-site hand therapy to support your recovery with expert guidance and personalized care.
If hand or wrist issues are interfering with your daily life, don’t wait. Schedule a consultation with one of our specialists today and start moving with confidence again.
Schedule an Appointment with Raleigh Orthopaedic
If you’re dealing with pain, discomfort, or an injury, don’t wait to get the care you need. Our expert team at Raleigh Orthopaedic is here to help you feel better, move better, and get back to doing what you love. Schedule an appointment online or call us at 919-781-5600 to be seen—often within 48 hours. For immediate care, we offer walk-in orthopedic urgent care services. Click here for hours and locations.
Disclaimer: The information on this site is for general informational purposes only and is not intended as medical advice. It should not be used as a substitute for professional diagnosis, treatment, or medical judgment. Always consult a physician or qualified healthcare provider with any questions you may have about a medical condition or treatment.