Home Exercise Library

Wrist and Hand Exercises

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Gripping the wheel or bracing a hand on impact can strain the wrist and forearm. These phases move from gentle range of motion and tendon glides to grip, forearm strength and everyday tasks.

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam. Start with Phase 1 unless your provider has moved you up.

The four phases

Do not start these exercises if:

You may have a broken bone in your wrist, forearm, or hand. Wait until your provider checks your scans and says it is safe.
You have any of the warning signs listed below.
Your wrist clicks, locks, catches, or pops with movement, and your provider has not yet cleared you with imaging.
You have pain when you press on the soft hollow on the thumb-side of your wrist (the "anatomical snuffbox"). This can mean a small bone in the wrist is broken even if an early X-ray was negative. Wait for follow-up imaging.
Numbness or tingling in your hand wakes you up at night, or you are losing strength or muscle bulk at the base of your thumb. Wait for provider clearance.
Your fingers feel cold or look pale, or your hand has gotten worse instead of better since the injury. Stop everything and seek immediate medical care.

Common questions

When can I start these exercises after a car accident?

After a provider has examined you. Some injuries need imaging or other care first. If you are our patient, your provider will tell you which phase to start and show you each exercise.

Should the exercises hurt?

A small stretch or mild muscle effort is okay. Sharp pain, pain that spreads, or pain that lasts after you stop is not. Stop, try a smaller movement, and tell your provider.

How long does each phase take?

Many people spend about a week in each phase. Your provider decides when you move up, based on how you are doing at your visits.

Are these the same as my printed handout?

Yes. These pages match the home exercise handouts our providers give out in the clinic, with photos and a demonstration video for each exercise where one is available.

Stop and get help

Nerves or brain

Numb or tingly arms, hands, face, or legs.
Weak grip, weak arms, or weak legs.
Slurred words or face droops.
New vision changes or double vision.
Sudden loss of balance.

Heart or breathing

Chest pain or trouble breathing.
Heart beating fast or skipping.
You pass out or almost pass out.

Getting worse

Pain wakes you from sleep and will not stop.
Pain gets worse each day.
A new symptom you did not have when you started these exercises.
You cannot control your bladder or bowels.
Wrist clicking, catching, popping, or locking that does not stop.
Severe pain or tightness in the forearm that wakes you up.
Numbness or tingling at night that wakes you up.
You cannot make a fist or fully open your hand.

Other

Fever, chills, or weight loss with your pain.
A new injury to the area since you started these exercises.
Hand or fingers cold, pale, or numb.
New weakness or shrinking muscle at the base of the thumb.
Hot, red, swollen wrist or hand (possible infection).
Severe swelling that does not go down when you raise your hand above your heart.
Pain when you press the soft hollow on the thumb side of your wrist (a small bone may be broken even if an early X-ray was normal).

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.