Wrist / Hand Stretches & Exercises - Moderate Whole Body Wellness Challenge

These wrist / hand stretches & exercises are simple, but effective in helping to strengthen the wrists/hands and relieve pain. This wrist/hand routine is performed in real-time so it's easy to follow. Buy a worksheet with this routine: https://www.askdoctorjo.com/wellness-challenge-wrist-hand-moderate-worksheet

This wrist/hand routine is Day 7 in my Moderate 10-Day Whole Body Wellness Challenge. Learn more about the challenge and download a FREE calendar so you can follow along at: https://www.askdoctorjo.com/moderate-challenge

These wrist / hand stretches & exercises are also great for helping to decrease tightness and improve overall flexibility in the wrists and hands. They are not only great for the wrist and hand, but they are also great for the elbow.


For this routine, you will need a resistive band.
This is the resistive band I’m using: https://amzn.to/3jF6weh (affiliate link)

Let’s begin with a quick 2 minute warm up to help get the wrist and hand muscles loose and ready to go. Arm circles, wrist flexion and extension, and hand open and closing will help the muscles get ready for the routine.


Starting off with seated resistive band exercises are a great way to get the muscles moving. Wrist flexion, extension, radial deviation, and ulnar deviation with a band will help activate the muscles around the wrist, hand, and elbow to improve stability and decrease pain.


Then going into some full stretches with a wrist flexor stretch and wrist extensor stretch will really help improve motion and decrease tight muscles.


Next are some hand and finger exercises. Finger strengthening with a rubber band and a towel squeeze will help the smaller finger muscles get stronger.


Finally, standing bicep curls and tricep kickbacks are great exercises to work the muscles you have just lengthened and loosened up.


Congratulations on finishing Day 7 of the Moderate Whole Body Wellness Challenge. See you back here for Day 8: https://youtu.be/BTaw75dSjMw

More Ask Doctor Jo Videos:

Dr. Jo's Moderate Whole Body Wellness Challenge Playlist:
https://www.youtube.com/playlist?list=PLPS8D21t0eO_JWewlCresDpH5NSw0pq9Q

Dr. Jo's Beginner Whole Body Wellness Challenge Playlist:
https://www.youtube.com/playlist?list=PLPS8D21t0eO8TIJCEKgYdrY1IaGex1Zgs

5 Best Carpal Tunnel Syndrome Stretches & Exercises:
https://www.youtube.com/watch?v=Q5G916yCyF0&list=PLPS8D21t0eO-_SSqmyKDNI-ODAhwWoMy5

Hand Arthritis Stretches & Exercises:
https://www.youtube.com/watch?v=tRnqF-AFFdw&list=PLPS8D21t0eO-_SSqmyKDNI-ODAhwWoMy5

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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

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Wrist / Hand Stretches & Exercises - Moderate Whole Body Wellness Challenge:
https://www.youtube.com/watch?v=c0-urMVG8xw
https://www.askdoctorjo.com/wellness-challenge-wrist-hand-moderate

00:00 - Wrist / Hand Stretches & Exercises
00:23 - Wrist / Hand Warm-up
03:04 - Wrist Flexion with a Band
06:00 - Wrist Extension with a Band
08:56 - Radial Deviation with a Band
11:40 - Ulnar Deviation with a Band
14:29 - Wrist Flexor Stretch
17:20 - Wrist Extensor Stretch
20:10 - Finger Strengthening with a Band
21:41 - Towel Squeeze
23:10 - Bicep Curl with a Band
24:40 - Tricep Curls with a Band

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.