Wrist and Hand Exercises, Phase 3: Build Strength

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Wrist and Hand Exercises, Phase 3: Build Strength

WH-3 · Version 1.0, October 2026

This phase adds resistance, starting with grip strength and then building wrist strength in all four directions (bending up, bending down, side to side), with light weight only. Start after your provider checks your progress from the previous phase. If you are our patient, your provider will show you any new exercise.

How often: Daily, for this phase. Each session takes about 10 minutes. Grip Strengthening is also done 2 more times during the day.

What "no pain" means: Each exercise should not cause sharp pain. A small stretch is okay. If something hurts, stop. Try a smaller motion. If it still hurts, skip that one and tell your provider.

Do not use 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.

1. Grip Strengthening

Dose: 3 times a day, 10 squeezes with 3-second hold
You need: A stress ball, therapy putty, or even a rolled-up sock

How to do it

1. Hold a stress ball or piece of therapy putty in the hand of the injured side.
2. Slowly squeeze the ball or putty as firmly as you can without sharp pain.
3. Hold the squeeze for 3 seconds.
4. Slowly release. Rest 2 seconds.
5. Do 10 squeezes. Repeat 3 times a day.

Too hard? Try this: Use a softer ball or softer putty. Or squeeze at half-strength. Or hold for only 1 second.

Too easy? Try this: Use a firmer ball or firmer putty. Or hold each squeeze for 5 seconds. Or do isolated finger squeezes (thumb to each finger, one at a time).

2. Wrist Curls

Dose: 1 time a day, 12 reps
You need: A light dumbbell (1 to 3 pounds to start), a soup can, or a small water bottle

How to do it

1. Sit with your forearm resting flat on a table. Hand and wrist hang off the edge of the table, palm UP.
2. Hold a light weight in your hand. Start light, 1 to 3 pounds.
3. Slowly let the weight lower the hand DOWNWARD (wrist extension). Stop where you feel a gentle stretch, not sharp pain.
4. Slowly curl the weight UP by bending the wrist (wrist flexion). Lift as high as you can without pain.
5. Move slow. Do 12 reps.

Too hard? Try this: Use a 1-pound weight or even no weight. Or do only 8 reps. Or shorten the range of motion.

Too easy? Try this: Use 3 to 5 pounds. Or hold each top position for 2 seconds. Or do 15 reps.

3. Reverse Wrist Curls

Dose: 1 time a day, 12 reps
You need: A light dumbbell (1 to 3 pounds), a soup can, or a small water bottle

How to do it

1. Sit with your forearm resting flat on a table. Hand and wrist hang off the edge of the table, palm DOWN.
2. Hold a LIGHT weight (start with 1 pound, this side is weaker than the flexors).
3. Slowly let the weight lower the hand DOWNWARD (wrist flexion). Stop where you feel a gentle stretch.
4. Slowly LIFT the weight UP by extending the wrist (back of hand toward forearm).
5. Move slow. Do 12 reps.

Too hard? Try this: Use no weight at first, just gravity. Or do 8 reps. Or shorten the range.

Too easy? Try this: Use 2 to 3 pounds. Or hold each top position for 2 seconds.

4. Radial and Ulnar Deviation with Weight

Dose: 1 time a day, 10 reps each direction
You need: A hammer or weighted dowel (light)

How to do it

1. Radial deviation: sit with your forearm on a table, THUMB SIDE up (like shaking hands), hand off the edge. Hold the hammer by the handle with the heavy end pointing UP.
2. Slowly tip the heavy end forward and down a little, then lift it back UP by tilting your wrist toward the THUMB side. Do 10.
3. Ulnar deviation: stand with your arm hanging straight at your side. Hold the hammer by the handle with the heavy end pointing BEHIND you.
4. Slowly lift the heavy end up and back by tilting your wrist toward the PINKY side. Slowly lower. Do 10.
5. Move slow in both directions. Keep your elbow still.

Too hard? Try this: Hold the hammer closer to the heavy end (shorter lever). Or use a screwdriver instead. Or do 6 reps.

Too easy? Try this: Hold the hammer near the END of the handle (longer lever). Or hold the top position for 2 seconds.