Relax your fingers and wrist as much as you can.
Feel around with your thumb for the small divot in the back of your wrist. This is the lunate bone, a carpal bone in the hand that is often associated with pain and discomfort in the wrist.
You may feel a slight pop or a crack as you bend your wrist back and forth. This is a good sign—it means that the adjustment is working. It can be slightly difficult to pop your wrist on your own. Try to really relax your wrist and your fingers to feel a pop.
Do 10 repetitions on each side. Try making fists with your hands when you do wrist circles. This can improve blood flow to your hands. [5] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
The flipping motion helps loosen up your joints and relax your wrist. If you feel any pain, stop doing the exercise right away.
Repeat the steps to complete 10 wrist and arm rolls. Try to roll up your wrists and arms with a smooth, continuous motion. Go as far as you can with this stretch, but don’t push yourself past your comfort level.
This stretch works your wrist extensors, which connect to your forearms. If this stretch is too intense, uncurl your fingers and let them hang loosely instead of making a fist with your hands.
This stretch is great for your wrist flexors. For a more intense stretch, uncurl your fists and point your fingers straight up at the ceiling.
Do this exercise 8 to 10 times, or until you feel relief.
