Move · Videos · Mobility · 11 min

Gentle Wrist Mobility Routine for Stiff Wrists

Gentle Wrist Mobility Routine for Stiff Wrists — video by Virtual Hand Care Play · 10:50

Video by Virtual Hand Care on YouTube · Open on YouTube

Michelle of Virtual Hand Care guides six one-minute active wrist movements: bending and lifting the wrist with open fingers and a soft fist, palms in different positions, then wrist circles. No equipment; suits anyone with stiff wrists.

  • 11 min
  • Beginner
  • Low impact (no jumping)
  • No equipment
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Step by step 6

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  1. Fingers open, thumbs up: bend both wrists forward, hold for five counts, then back to neutral, for one minute. 1:01
  2. Fingers open: bend the wrists back as far as is comfortable, hold for five, keeping the shoulders still. 2:47
  3. Soft fist, thumbs up: bend the wrists forward, then back, holding each way for five counts. 4:06
  4. Palms down with a soft fist: bend the wrists down, then lift them up, five counts each way. 5:41
  5. Palms up with a soft fist: bend the wrists up, then down; loosen the fist if it pulls too much. 7:10
  6. Wrist circles: circle both wrists one way, then the other, making the circles as big as is comfortable. 8:50

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Move only the wrists; keep the shoulders and forearms still
  • Keep the fist soft, not clenched, and loosen it if it pulls too much
  • Stay within a comfortable range and go a little further each rep

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Elbows movesforearm held up, turned palm down and up
  • Wrists & hands movesactive wrist bends and circles, no load

Easier option from the coach: Stays in a comfortable range; loosen the fist if it pulls too much

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Virtual Hand Care; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety