Wrist and Hand Stretches

Relieve Repetitive Strain and Maintain Hand Strength

Why Wrist and Hand Care Matters for Nurses

From IV starts and medication prep to charting and constant glove use, nurses rely heavily on their hands. Over time, repetitive motions and static positions can lead to stiffness, weakness, numbness, or conditions like tendinitis and carpal tunnel syndrome.

Incorporating simple wrist and hand stretches into your shift can help reduce strain, improve circulation, and protect long-term hand function.

Below are 5 essential stretches you can do in under five minutes—no equipment needed.

1. Wrist Flexor Stretch

Targets: Inner forearm, wrist flexors
How to do it:

• Extend one arm straight in front of you, palm facing up
• Use the opposite hand to gently pull fingers downward
• Hold for 15–20 seconds, switch sides

Benefit: Relieves tightness from gripping syringes and equipment.

2. Wrist Extensor Stretch

Targets: Outer forearm, wrist extensors
How to do it:

• Extend arm forward, palm facing down
• Gently pull fingers toward your body
• Hold for 15–20 seconds, repeat on both sides

Benefit: Helps counteract strain from typing and mouse use.

3. Finger Spread & Fist Stretch

Targets: Fingers, hand muscles
How to do it:

• Spread fingers as wide as possible and hold for 5 seconds
• Slowly form a fist and hold for another 5 seconds
• Repeat 5–10 times

Benefit: Improves finger mobility and reduces stiffness during long shifts.

4. Thumb Stretch

Targets: Thumb joint and base
How to do it:

• Gently pull your thumb back with the opposite hand
• Hold for 10–15 seconds
• Switch hands

Benefit: Especially helpful for nurses performing frequent IV insertions and medication prep.

5. Prayer Stretch

Targets: Wrists, hands, forearms
How to do it:

• Place palms together at chest level
• Slowly lower hands while keeping palms pressed
• Hold for 15–30 seconds

Benefit: Encourages flexibility and reduces overall wrist tension.

When to Stretch During Your Shift

• Before starting IVs or procedures
• During charting breaks
• After long computer sessions
• At the end of your shift to decompress your hands

Even 1–2 stretch breaks per shift can make a noticeable difference.

Nurse Wellness Tip

If you experience persistent pain, tingling, or numbness, don’t ignore it. Early stretching, proper ergonomics, and supportive wrist positioning can prevent long-term injury.

Your hands are your tools—take care of them.

Final Thought

Strong, flexible wrists and hands support safer patient care and a longer, healthier nursing career. These small movements take just minutes but deliver long-term benefits.

A little stretch today can prevent a lot of strain tomorrow.

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