5 minutes for you: Wrist risk prevention workout

Learn some simple injury prevention wrist exercises for every day muscle strengthening

10 August 2023 5 minute read

Younger lady with dark curly hair sitting at her computer doing wrist exercises

Wrist pain can be caused by poor wrist posture or repetitive movement that often occurs at work. Performing a simple injury prevention exercise every day can reduce your risks and help strengthen muscles.

Do your five-minute wrist risk prevention workout now. Wrist and hand injuries are the most common work-related injuries in Australia. While some are caused by manual machinery, ongoing chronic pain related to repetitive strain injury (RSI) and other issues are significant. Some common wrist and hand-related injuries and conditions include:

RSI or overuse, including tennis elbow
Trigger finger
Carpal tunnel syndrome and other nerve-related issues.

How to prevent and treat wrist pain

There are several ways to reduce your risk of wrist and hand pain at work. The position of your keyboard, mouse, and desk can have an impact on how healthy your wrists feel and it’s important to have an ergonomic desk set-up to reduce the risks. Learn more here about how to have a pain-free desk. Taking breaks from your computer and doing regular stretches and exercises is also essential. Jump to your five minutes wrist risk prevention workout here.

If symptoms persist a doctor or physiotherapist may recommend an orthotic or medication. Speak to a medical professional for personalised advice.

If pain or aches persist always consult medical advice before starting any exercise.

Your five-minute wrist risk prevention workout

Step 1: Wrist rotations

Seated or standing, hold your hands out directly in front of you, make a fist, and gently rotate each wrist in a clockwise direction for 30 seconds. Repeat in an anti-clockwise direction for 30 seconds. This action will help prevent muscle stiffness.

Step 2: Hand stretch up

Hold one hand out in front of you and gently pull your fingers back and up so they are facing the ceiling. Hold for 10 seconds. Repeat on the other side. Do this exercise three times for each hand. This exercise will help support good flexibility and strength in the hands and wrists.

Step 3: Hand stretch down

Follow the steps above but this time have your fingers facing the floor, so your inner elbow is facing upwards. Hold each hand for 10 seconds. Repeat three times. This exercise will improve movement and stability.

Step 4: Fist clenches

Staying seated, put your hands and arms on your thighs, palms open and facing up. Gently squeeze each hand into a fist. Slowly bend your wrist up so it’s facing your body, keeping your arms on your thighs. Hold for 10 seconds. Release. Repeat three times. This exercise will help support the wrist and forearm muscles.

Step 5: Desk press

Staying seated, place your hands under your desk, palms up. Pushing upwards against the desk, hold for 10 seconds. Repeat three times. This exercise will help support the muscles that connect your elbow to your wrist.

Step 6: Figure eights

Clasp your hands together in front of your body. Gently rotate your hands in a figure of eight. Five times clockwise, five times anti-clockwise, ensuring each hand rotates completely. Repeat throughout the day to relieve wrist tightness.