5. Dynamic Wrist Stretch . 3. Wrist rotations should be performed with lightweight dumbbells, the emphasis is on high repetitions, not heavy weight with low reps. Start with your elbow bent at your side, palm facing downwards. Slowly allow your hand and wrist to rotate over so your palm is face up towards the ceiling. Wrist exercises increase flexibility and help lower the risk of injury. You can even sit on a chair and do these exercises. The exercise is commonly used to aid recovery after wrist ganglio n cyst surgery. The straight-bar wrist roll-up is a movement targeting the muscles of the forearms and hands. Wrist Bending Steps : Start by sitting in a comfortable position with your legs crossed such as in Sukhasana (easy pose) or Padmasana (lotus pose). 1. It can also be used when recovering from certain wrist injuries and may shorten return to … To perform this exercise, sit in a chair with your forearm resting on a table. Below are four examples of simple, yet effective stretching exercises for wrist physical therapy. Wrist Extension and Flexion: Image: Shutterstock. Stage 2 – Stretching exercises. However, they … On all fours, flip your hand upside down so the back of your hand is on the ground and press your elbow straight into a deep wrist flexion. Benefits Of Hand Exercises: ... Wrist Rotations: Image: Shutterstock. As the name suggests, these types of exercises stretch out the muscles and tendons in the wrist and forearm, increasing circulation and overall flexibility. Rotate your wrists making mini golf circles with your hands in clockwise and anti-clockwise direction. If shoulder fatigue limits your ability to perform the movement, it can be done with the barbell resting in a rack. Arm Exercises; Forearm Exercises; Wrist Rotations (Dumbbell) Wrist Rotations (Dumbbell) Performance Description. Wrist stretching exercises are a step further in wrist physical therapy. Hold a small one- to three-pound dumbbell in your hand with one end in your palm, like holding a hammer. Repeat 10 times on each direction with each hand. Wrist bending exercises in yoga focus on increasing the mobility of the wrists by bending and stretching the wrist joints. There are also other, more engaging exercises, which require constant motion (dynamic ones); for instance, you can carry out wrist circles: sitting on a chair and placing your arms on the armrests, close your fists without clenching them too much; now, rotate your wrists outwards, and then inwards, repeating for several times; these motions should deliver a mild stretch in the wrists. Here are five exercises I included in my wrist routine, ... Add 10 slow wrist rotations in one direction and 10 in the other to your warm-up or cooldown. Stretches are recommended as a preventive measure or to ease slight pain. It is normally performed in high reps, for time, or simply to failure as a burnout for the lower arms. 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