4 Chiropractic Exercises That Can Alleviate Wrist Pain

Your wrists work harder than you might think. They’re involved in nearly everything. From when you wake up until you go to bed. Getting out of bed. Unscrewing the cap of the toothpaste. Pouring your morning coffee. Getting dressed. Cooking. Working on the computer. Driving your car.  

This repetition adds up. Wrists get overworked. Creating tension. Reducing mobility. Increasing pain. As holistic chiropractors, we see it all the time. The good news? Wrist pain is easy to manage. Chiropractic care can help. Just a few simple movements can alleviate wrist pain for good. 

The 4 Best Exercises from a Chiropractor for Wrist Pain

Chiropractic care is powerful. It’s great for restoring wrist alignment. Reducing inflammation. Increasing mobility. At Twin Waves Wellness, we practice a gentle touch chiropractic technique known as network spinal care.  We love giving people simple exercises they can do at home.  

You can easily support your own healing. Whether between sessions or on your own. Strengthen the stabilizing muscles in the hands. Increase forearm strength. Retrain the nervous system to trust movement again.

Something to remember before you start. Be gentle. And stay consistent. These exercises aren’t designed to be intense. They work gradually. Open the tissues. Reduce discomfort. Return life to overworked areas. Slow, mindful movement goes a long way. 

1) Praying for Pain Relief

This stretch is perfect for beginners. It’s gentle. Beneficial. And super easy to do. You can literally do it anywhere. In the car, waiting at a stoplight. At work. In your home. The steps are straightforward and super basic. 

Instructions: 

• Put your palms together. Like you were praying. Or practicing anjali mudra in yoga. 
• Bring the elbows together. Hands, fingers, and elbows should be touching.
• Press the palms together. Gently separate the elbows. 
• Lower both hands towards your waist.
• Pause when your hands reach the abdomen. You should feel a gentle stretch in the wrists. 
• Hold for 35 seconds. 
• Repeat 1-2 times. 

Focus on taking slow, gentle breaths when holding each stretch. The breath plays a huge role in healing the body. It’s why Dr. Suzanna and I (I’m Dr. Kira!) often combine somatic healing with holistic chiropractic care at Twin Waves Wellness Center. 

2) Flexions and Extensions

Flexing and extending the wrists is great for wrist pain. Flexions and extensions reduce tension in the tissues. Increase circulation. Improve joint mobility. Build strength in surrounding muscles. You’ll need a flat area (like a table). Padding (like a towel) to maintain comfort. 

Instructions:

• Place your forearm on the table. Your hand hangs over the table edge with the palm facing down.
• Bend the wrist to lift the hand. Spread the fingers.   
• Hold 5-8 seconds. 
• Slowly release the wrist back down. 
• Repeat up to 10 times. Or as many as you can comfortably tolerate.   

Go slow. The goal isn’t to finish quickly. It’s about moving slowly. With intention. 

3) Pronations and Supination

Pronations and supinations are similar to flexions and extensions. But they involve rotating the forearm. Not bending the wrist. They help with wrist pain by loosening tight forearm muscles. Balance muscles that support the wrist. Reduce stiffness around the wrist. Improve wrist motion. Help retrain movement. 

Instructions:

• Rest your forearm on a table with the thumb facing up. 
• Rotate the forearm and turn the palm down (pronation). 
• Hold 5-10 seconds. 
• Rotate the forearm to turn the palm up (supination). 
• Hold 5-10 seconds. 
• Repeat 5-8 rounds. 

Think slow, controlled movement. You’re not going for intensity. The point is to provide lasting relief. 

4) Clenching the Fists

Clenching the fists basically involves making a tight fist. It’s great for wrist pain because it uses the entire wrist. It activates muscles in the forearm that support the wrist. Can reveal where you’re holding tension. Increases circulation in the hands. Resets muscle patterns, teaching the nervous system to coordinate hand and wrist muscles efficiently.  

Instructions: 

• Sit down and place your palms upon each thigh.
• Slowly close the hands to make a fist, but not too tightly.
• Lift the fists. 
• Hold 5-10 seconds. 
• Release and fully open the hand. Spread the fingers wide. 
• Hold for 5-10 seconds.
• Repeat 5-8 rounds. 

Note: If you have a current wrist injury, skip this exercise. 

When to See a Chiropractor for Wrist Pain

If your wrists hurt, these exercises are a great starting point. When done consistently, wrist pain decreases. But what if your wrist pain doesn’t improve? Gets worse with bad weather? Negatively impacts day-to-day life? That’s when it’s time to see a chiropractor. At Twin Waves Wellness Center, we don’t just look at your wrist. We check posture. Shoulder alignment. Muscle patterns. Stress levels. Stuck energy in the body. Our goal is to find the root cause of your pain. Then, with holistic adjustments, we help your wrists heal. For good. Not just temporarily feel better.