Wrists, 24 moves
Wrist stretches for typing and mouse work
“Thousands of keystrokes and a mouse you haven't let go of since nine. Your wrists have held the same angle all day.”
Your wrists spend the day hovering over a keyboard in one small range. These moves circle, bend, turn and gently stretch them through the rest, and almost all of them happen at the desk, in your chair.
Keep the pressure light. A stretch should feel like a stretch, never a strain.
- 21 seated
- 23 standing
- 0 on the floor
- 1 free in Desk Gym
Wrist circles Circle your wrist slowly in one direction. See the steps All 24 wrists moves
-
Wrist circles -
Assisted little-side wrist bend -
Assisted palm-down turn -
Assisted palm-up turn -
Assisted thumb-side wrist bend -
Back-of-hand wrist press -
Back-to-back wrist stretch -
Diagonal wrist movement -
Gentle towel twist -
Gentle wrist stretch, palm down -
Gentle wrist stretch, palm up -
Little-finger-side wrist press -
Palm-down rotation press -
Palm-side wrist press -
Palm-up rotation press -
Prayer wrist stretch -
Thumb-side wrist press -
Turn the palms up and down -
Wrist bend with relaxed fingers -
Wrist bends up and down -
Wrist side bends -
Band hammer curls -
Dumbbell reverse curls -
Gentle palm support shift
Little habits that help
- Let your hands float while you type, rather than resting your wrists on the desk edge.
- Loosen your grip on the mouse. It isn't going anywhere.
- Shake your hands out loosely between tasks.
Gentle movement guidance, not medical advice. Move within a comfortable range and stop if anything hurts. If you have pain or an injury, check with a health professional first.
Questions about wrists stretches
What stretches help wrists after typing?
Wrist circles, palm up and palm down stretches, wrist side bends and a prayer stretch move your wrists in directions typing doesn't. Desk Gym shows each one with a drawing and short cues.
Can I do wrist stretches during a video call?
Mostly, yes. Wrist circles, palm turns and side bends are small enough to do below the camera.