Wrist Exercises for Arthritis Pain Relief

Two things that don’t mesh well: a day job that requires typing on a keyboard and arthritis pain. If you’re one of the many individuals who have to manage both of these things on a regular basis, you know it can be a challenge! Wrist arthritis can be a very painful experience—especially when your daily activities are exacerbating the situation. Chances are you’ve tried icing the inflammation and maybe even wearing a brace, but have you tried a topical treatment? Try applying some Voltaren Arthritis Pain Gel on both wrists at the first sign of a flare-up following the directions for use on the dosing card. It’s a powerful, medicated gel targeted to treat arthritis pain at the site.

Another remedy to try? Exercise! “If you have joint pain because of arthritis, exercise is going to be a beneficial tool,” explains Blake Dircksen, PT, DPT, CSCS, orthopedic physical therapist at Bespoke Treatments Physical Therapy & Fitness in New York City. “And the best exercise you can do is one that you’ll do most often and with less pain.”

Dircksen also shared some of his top picks for wrist exercises for arthritis pain. “The goal with these exercises is to improve function and decrease pain,” says Dircksen. Exercising your wrists joints promotes range of motion, prevents additional damage, and improves flexibility.¹ While arthritis may affect your joints, if the muscles around your joints are strong, you’ll feel better and more supported in your daily activities.¹

[NOTE: Before trying any exercise, consult with your health care provider to be sure these movements are safe for you.]

1. Finger Spread-Aparts with Rubber Band

Another name for this exercise is the finger spring.² Wrap a rubber band around the outside of your fingers and thumb.² Pushing against the resistance from the band, spread fingers as far apart as possible. Hold for one second, then release.² Continue 10 times, then switch the rubber band to your other hand and repeat.

2. Dumbbell Windshield Wipers

Place your forearm on a flat surface like a table or chair. Hold one end of a lightweight dumbbell (two to five pounds) in your hand. Rotating your wrist from right to left, lift and lower the dumbbell in a windshield wiper motion. This motion contains ulnar and radial deviations, and strengthens the muscles and tendons on either side of your wrist and hand.² Continue for 10 repetitions. Switch the dumbbell to your other hand and repeat on the other side.

3. Wrist Flexion and Extension

Sit or stand with your forearms supported and holding a light weight in your right hand.² Support your right wrist with your left hand, with your right palm facing up and slowly bend your palm toward you.² Complete 10 repetitions, then turn your right hand over so that your left hand is now supporting your palm.² Bend your right wrist so that the back of your hand moves toward you. Do this 10 more times and complete the same exercises with left wrist.²

Adding these exercises to your regimen should help minimize your discomfort in your wrists and help decrease your arthritis pain. While you’re strengthening your muscles, you can manage everyday arthritis pains with topical Voltaren Arthritis Pain Relief Gel.