Wrist Sprain: Rehab Exercises

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Your Care Instructions

Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you start to have pain.

Your doctor or your physiotherapist or occupational therapist will tell you when you can start these exercises and which ones will work best for you.

How to do the exercises

Resisted wrist extension

Picture showing resisted wrist extension exercises
slide 1 of 6
slide 1 of 6, Resisted wrist extension,
  1. Sit leaning forward with your legs slightly spread. Then place your forearm on your thigh with your affected hand and wrist in front of your knee.
  2. Grasp one end of an exercise band with your palm down. Step on the other end.
  3. Slowly bend your wrist upward for a count of 2. Then lower your wrist slowly to a count of 5.
  4. Repeat 8 to 12 times.

Resisted wrist flexion

Picture showing resisted wrist flexion exercise
slide 2 of 6
slide 2 of 6, Resisted wrist flexion,
  1. Sit leaning forward with your legs slightly spread. Then place your forearm on your thigh with your affected hand and wrist in front of your knee.
  2. Grasp one end of an exercise band with your palm up. Step on the other end.
  3. Slowly bend your wrist upward for a count of 2. Then lower your wrist slowly to a count of 5.
  4. Repeat 8 to 12 times.

Resisted radial deviation

Picture showing resisted radial deviation exercise
slide 3 of 6
slide 3 of 6, Resisted radial deviation,
  1. Sit leaning forward with your legs slightly spread. Then place your forearm on your thigh with your affected hand and wrist in front of your knee.
  2. Grasp one end of an exercise band with your hand facing toward your other thigh. Step on the other end.
  3. Slowly bend your wrist upward for a count of 2. Then lower your wrist slowly to a count of 5.
  4. Repeat 8 to 12 times.

Resisted ulnar deviation

Picture of resisted ulnar deviation exercise
slide 4 of 6
slide 4 of 6, Resisted ulnar deviation,
  1. Sit leaning forward with your legs slightly spread. Then place your forearm on your thigh with your affected hand and wrist by the inside of your knee.
  2. Grasp one end of an exercise band with your palm down. Step on the other end with the foot opposite the hand holding the band.
  3. Slowly bend your wrist outward and toward your knee for a count of 2. Then slowly move your wrist back to the starting position to a count of 5.
  4. Repeat 8 to 12 times.

Resisted forearm pronation

Resisted forearm pronation exercise
slide 5 of 6
slide 5 of 6, Resisted forearm pronation,
  1. Sit leaning forward with your legs slightly spread. Then place your forearm on your thigh with your affected hand and wrist in front of your knee.
  2. Grasp one end of an exercise band with your palm up. Step on the other end.
  3. Keeping your wrist straight, roll your palm inward toward your thigh for a count of 2. Then slowly move your wrist back to the starting position to a count of 5.
  4. Repeat 8 to 12 times.

Resisted supination

Picture showing resisted supination exercise
slide 6 of 6
slide 6 of 6, Resisted supination,
  1. Sit leaning forward with your legs slightly spread. Then place your forearm on your thigh with your affected hand and wrist in front of your knee.
  2. Grasp one end of an exercise band with your palm down. Step on the other end.
  3. Keeping your wrist straight, roll your palm outward and away from your thigh for a count of 2. Then slowly move your wrist back to the starting position to a count of 5.
  4. Repeat 8 to 12 times.

Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse call line if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.

Where can you learn more?

Go to https://www.healthwise.net/patientEd

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