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
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Wrist mobility exercises
Hand & wrist · Ganglion (wrist lump)
How to use this sheet. A ganglion is harmless, and it often goes down or goes away by itself. Do not press, prick or try to burst it, do not hit it with a book or any heavy object, and do not let anyone, including a bone setter, press it hard: this can injure the wrist and the lump usually comes back. These exercises keep the wrist moving, and they are also used after the lump has been drained or removed, once we say so. Do the exercises slowly. Stop before the pain builds; mild discomfort is fine, sharp pain is not.
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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
Wrist bend up and down
Sit with the forearm resting on a table, palm down, and the hand over the edge. Slowly lift the hand up as far as is comfortable, then lower it down as far as is comfortable. Keep the forearm on the table.
- 10 times
- 2 times a day
Should feel: Free movement of the wrist Should not feel: Sharp pain over the lump
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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