Hand and Wrist Mobility Exercises: Wrist Rotations

This exercise is designed to stretch and strengthen your forearm, hands, and wrists. Before beginning, talk about this exercise with your healthcare provider and read through all the instructions. While exercising, breathe normally. If you feel any pain, stop the exercise. If pain continues, tell your healthcare provider.

  • Sit or stand upright. Grasp a hand weight or similar object in each hand. Keep your forearms by your sides. The palms of your wrists should face down or toward the back of your body.

  • Keeping your forearms by your sides, rotate your hands until your palms are facing up or toward the front of your body. Hold for 10 to 15 seconds. Then return to starting position.

  • Repeat 5 to 10 times. Do 2 to 3 sets a day.

Closeup of hand holding end of hammer handle palm up. Arrow shows hand rotating palm down.