Exercise guide

Elbow, Wrist and Hand Exercises

Hand, wrist and elbow exercises restore fine movement and grip after fractures and surgery, and are central to treating tennis elbow, golfer's elbow, carpal tunnel syndrome and trigger finger.

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All elbow, wrist and hand exercises

Wrist Flexion and ExtensionBending the wrist up and down, assisted or with a light weight. Restores wrist movement and strength.Wrist Pronation and SupinationTurning the palm up and down. Restores forearm rotation for turning keys, taps and door handles.Wrist CirclesGentle circles of the wrist to loosen stiffness and warm up before activity.Grip StrengtheningSqueezing a ball or putty to rebuild hand strength after injury or immobilisation.Finger Flexion and ExtensionBending and straightening the fingers fully. Prevents stiffness after hand injuries.Tendon Gliding ExercisesA series of hand positions that move the finger tendons through their full path.Median Nerve GlidesGentle arm and hand movements that slide the median nerve. Used for carpal tunnel symptoms.Wrist Extensor StretchStretching the forearm muscles on the back of the arm. Eases tennis elbow and typing strain.Wrist Flexor StretchStretching the forearm muscles on the palm side. Helps golfer's elbow and forearm tightness.Elbow Flexion and ExtensionBending and straightening the elbow. Restores movement after elbow injury and strengthens the arm.Elbow Isometric ExercisesHolding against resistance without moving the elbow. Early strengthening for painful elbows.

How to use these exercises

Start with range of motion: wrist flexion and extension, pronation and supination, finger movements. Add tendon glides and nerve glides for tunnel syndromes. Strength follows with grip work and weighted wrist exercises.

When to see a physiotherapist first

Get assessed for constant numbness, thumb weakness, a finger that won't straighten, or a deformity after injury.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

When can I exercise after a wrist fracture?

Usually once the cast comes off, as your doctor advises.

Is grip work okay with tennis elbow?

Yes, when dosed so pain stays manageable.

Related treatments

Joints

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.