Wrist circles
Slow circles in both directions.
- 10 each way
- 2 times a day
Should feel: Free movement Should not feel: Pain over the lump
Home / Patient library / Exercise sheets / Sheet 24
Wrist mobility exercises
Hand & wrist · Ganglion
How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.
A4 PDF, 0.2 MB. Free to download — no sign-up, no email address needed.
Wrist side to side
Gentle side-to-side movement.
- 10 times
- 2 times a day
Should feel: Free movement Should not feel: Sharp pain
Grip squeeze
Gentle squeezing to maintain strength.
- 10 times
- Daily
Should feel: The hand working Should not feel: Pain
Stop and telephone us if
- The pain is getting worse, not better, after two weeks
- You get new numbness, tingling or weakness
- The joint swells up or locks
- You feel unwell or feverish
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