Top 5 Wrist Sprain Exercises You Can Do at Home (Ortho OT Guide)

My 5 FAVORITE AT-HOME MOVEMENTS FOR A WRIST SPRAIN 🤲🔥

1️⃣ Pain-Free Wrist Flexion & Extension AROM

How: Gently bend the wrist forward and backward within a comfortable, non-painful range.
Why: Restores early mobility, promotes circulation, and reduces stiffness without stressing healing ligaments.

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2️⃣ Wrist Isometrics (Flexion, Extension, Radial & Ulnar Deviation)

How: Press your hand lightly into your opposite hand or a wall without allowing movement.
Why: Safely activates stabilizing muscles and reduces symptoms before progressing to resistance.

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3️⃣ Towel, Handgripper, or Putty Grip Squeezes (Light Resistance)

How: Squeeze a rolled towel or therapy putty for 2–3 seconds, then relax.
Why: Builds early functional grip strength and improves blood flow to support healing.

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4️⃣ Wrist Dumbbell Strengthening (Progress When Pain Allows)

👉 Wrist Flexion: Forearm supported, palm up — curl a light dumbbell.
👉 Wrist Extension: Forearm supported, palm down — lift the dumbbell upward.
👉 Radial/Ulnar Deviation: Hold dumbbell like a hammer and move thumb-side and pinky-side.
👉 Supination/Pronation: Hold dumbbell with forearm supported and rotate palm down to palm up.
Why: Gradually loads the wrist to restore strength, stability, and function after a sprain.

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5️⃣ Proprioceptive Table Taps or Weight Shifts (Progress When Pain Allows)

How: With the wrist in neutral, perform light fingertip taps or small weight shifts onto your palm.
Why: Re-trains proprioception, improves ligament stability, and prepares the wrist for functional tasks like gripping, pushing, and lifting.

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DISCLAIMER

➡️ Not a fully comprehensive program. My patients undergo a thorough medical history review and clinical examination. Individualized plans are developed after making clinical decisions. This content is for education and entertainment only.

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