By Dr. Mir Shithil, PT, DPT

If you spend most of your day on a keyboard or touchscreen, you’re asking a lot from your wrists. Repetitive movement, static posture, and pressure on tendons can lead to stiffness, fatigue, and chronic wrist pain.

In the video embedded below, Dr. Mir Shithil of PostureUp demonstrates four simple stretches and ergonomic habits that can reduce tension, restore mobility, and help you prevent wrist pain before it starts. These in addition to a proper ergonomic workspace assesment are your best defense against wrist pain.

Watch the video below to see Dr. Shithil demonstrate each stretch step by step.

1. Take Frequent Breaks — and Move With Intention

Your body isn’t designed for hours of stillness. When you take short, consistent breaks, your muscles and tendons have a chance to reset and recover.

Here’s how to make those breaks more effective:

• Incorporate stretching into every 1-2 hours of work.
  
• Use ergonomic reminder apps or smartwatch alerts to cue you when to break.
  

These micro-breaks protect your wrists from overuse and keep your posture aligned throughout the day.

2. The Core Wrist Stretches for Flexibility and Relief

Simple wrist stretches can dramatically improve circulation and reduce tightness from repetitive motion. Try these two foundational moves:

Wrist Extension Stretch

Extend one arm forward, palm up. With your opposite hand, gently pull your fingers back until you feel a light stretch in your forearm and wrist.

• Hold for 10–15 seconds, then switch sides.

Wrist Flexion Stretch

Turn your palm down. Gently pull back on your fingers with your other hand until you feel a stretch along the top of your wrist and forearm.

• Hold for 10–15 seconds per side.

These stretches lengthen the muscles that become tight from typing, lifting, or gripping.

3. Mobility Exercises: Finger, Wrist and Tendon Glides

Stretching is great — but mobility keeps your hands truly healthy. These small, controlled movements help your tendons slide smoothly and prevent friction inside the wrist.

Finger Spread Exercise

• Spread your fingers as wide as possible, hold for five seconds, then make a gentle fist. Repeat 10 times.

Wrist Rotations

• Rotate both wrists slowly in circles — five clockwise, five counterclockwise. Keep the movement smooth and relaxed.

Tendon Glides

• Move through a series of hand shapes — straight hand, hook, full fist, tabletop, and straight fist. These improve tendon mobility and relieve tension from repetitive strain.

(Each of these exercises is demonstrated clearly in Dr. Shithil’s video above.)

4. Support Your Wrists and Arms the Right Way

Proper alignment prevents injury as much as stretching does. Your wrists should rest in a neutral, slightly elevated position, not flexed or extended.

A quality ergonomic wrist rest, like the WavePads supports your hand in that neutral position, reduces static tension, and promotes healthy circulation.

Modern wrist rests use gel, memory foam, and contoured shapes to align your wrist naturally with your forearm — an essential step toward preventing repetitive strain injuries. PostureUp’s EdgeRest is a clinically designed solution created explicitly for this purpose.

Final Thoughts: Small Habits, Big Difference

If you spend six or more hours a day working on a computer, your wrists deserve just as much care as your back and neck.

These four principles — breaks, stretching, mobility, and support — are your foundation for long-term wrist health.

By adding these quick movements and posture checks into your daily routine, you can reduce stiffness, prevent injury, and keep your hands working comfortably and efficiently for years to come.

Watch Dr. Mir Shithil’s video above to follow along with the full demonstration and learn how to apply these stretches safely.