THERAPIST-DESIGNED WRIST EXERCISE GUIDANCE
Wrist exercises for pain, stiffness, or weakness
A structured starting plan for adults who want to improve wrist motion, rotation, strength, and everyday use—with guidance on dosing, progression, and when to get checked.
Created by Ryne Baines, OTR/L, CHT
Certified Hand Therapist and creator of My Movement Guide
Free readiness check first · Then $21.99 for 30-day access · One-time purchase
The part exercise lists usually miss
The exercise is only part of the answer
Finding a wrist exercise online is easy. Turning it into a useful plan is harder. The important decisions are what to work on first, how much to do, what the exercise should feel like, when to add resistance, and when a general plan is not appropriate.
Ryne's starting principle
A useful wrist routine has an order: active motion first, assistance or stretching when needed, and resistance after the wrist is handling movement without a worsening response.
Questions the plan helps you answer
- Should I begin with active motion or stretching?
- How do I work on turning the palm up and down?
- When is it appropriate to add resistance?
- How should I progress without doing too much too soon?
- What kind of wrist pain should be evaluated first?
What the Wrist Plan helps you work on
The full exercise selection stays inside the paid plan. This overview shows the goals, not the exercise names, videos, sequence, or dosing.
Motion and mobility goals
- Improving comfortable wrist motion in the directions used every day
- Restoring palm-up and palm-down movement
- Progressing from active movement to assistance or stretching when appropriate
- Addressing stiffness without forcing the wrist
Strength goals when ready
- Building wrist stability and control
- Improving strength for gripping, lifting, and forearm rotation
- Connecting wrist strength with elbow and arm function
- Progressing resistance without doing too much too soon
What paid access adds
A video alone is not a plan. Your access organizes the work into a usable sequence.
- Demonstration videos for motion, stretching, and strength exercises
- A staged motion pathway that begins at the appropriate level
- Specific repetitions, hold times, frequency, and loading guidance
- Pain rules and practical support guidance
- Direction when pain after a fall or another warning sign needs evaluation
A general plan may fit when
- General wrist pain, stiffness, weakness, or limited motion
- Difficulty gripping, lifting, rotating the forearm, or bearing light weight
- Symptoms that are mild enough to monitor and are stable or improving
- People who have not been told to protect or avoid moving the wrist
Get checked first when
- Wrist pain that remains after a fall or significant injury
- Deformity, major swelling, instability, or inability to use the wrist
- New numbness, loss of feeling, major weakness, or a pale, blue, or unusually cold hand
- A hot, red, rapidly swollen joint or an infected-looking wound
- Recent surgery, fracture, ligament or tendon injury, or another condition with active restrictions
Wrist Plan: $21.99
30 days of access. One-time purchase. No subscription or automatic renewal.
If the check identifies a reason not to use a general plan, checkout is not offered.
Common questions
What is included in the Wrist Plan?
The plan provides guided wrist-motion and strengthening pathways with demonstration videos, exact dosing, exercise order, pain rules, and progression guidance.
Can I use the plan for wrist pain after a fall?
Persistent wrist pain after a fall should be evaluated before relying on a general exercise plan because some fractures and ligament injuries can initially resemble a sprain. The readiness check screens for this concern.
Should I stretch or strengthen my wrist first?
That depends on what is limited and how the wrist responds. The general pathway begins with comfortable active motion, adds assistance or stretching when appropriate, and introduces resistance after the lower-load work is tolerated.
What should wrist exercises feel like?
A mild muscular effort or gentle stretch can be expected. Stop or reduce the dose for sharp pain, increasing swelling, new numbness or tingling, color or temperature change, or symptoms that remain clearly worse the next day.
How much does the Wrist Plan cost?
Your first plan is a one-time $21.99 purchase for 30 days of access. There is no subscription or automatic renewal. The readiness check is completed before checkout.
Explore another starting point
My Movement Guide provides general educational guidance. It does not diagnose, provide medical clearance, or replace care from your doctor, therapist, or surgeon.