How to Strengthen Ligaments in Your Wrist

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Injuries to the ligaments in your wrist can occur as the result of a trauma, such as falling onto an outreached arm, or from overuse -- repetitively using your wrist. Your ligaments are responsible for the movement of your hand and wrist. An injury to these ligaments can make day-to-day functions difficult. A variety of exercises can help to strengthen ligament in your wrist.

Doctor Explaining Her Prescription to Her Patient

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Talk to your doctor. If you experience persistent wrist pain, visit with your doctor to receive a diagnosis. Injuries to your ligaments can range from mild to severe. Depending on the severity, treatment may be necessary -- including immobilization or surgery -- prior to beginning strengthening exercises.

Physical therapist with patient

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Attend therapy -- if your doctor prescribes it. There are therapists -- often occupational therapists -- that will work with you to strengthen the ligaments in your wrists. They will instruct you on how to perform daily tasks pain-free. A therapist may also prescribe you with a list of exercises to perform at home for ligament strengthening.

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Squeeze a small, rubber ball or stress ball. Place the ball in the palm of your hand. Wrap your fingers around it and squeeze as tightly as possible. Hold the squeeze for five seconds. Repeat one set of 10 repetitions.

Use a 1- to 3-pound hand weight. Weights can help to strengthen your ligaments. Place your forearm -- palm side up -- on a table with your hand and wrist hanging over the edge. Position the weight in the palm of your hand and grasp it tightly. Curl your wrist upward. Complete three sets of 10 repetitions.

Complete a wrist stretch. Hold your hand out in front of your with the palm side facing you. Use your other hand and gently press your fingers back. You will feel a stretch in your wrist. Hold this position for a count of 30 seconds. Relax and repeat three times.


For daily activities, ask your doctor about the use of a wrist brace. A brace can help to stabilize your wrist and reduce ligament pain.


Never complete any exercise to the point where you experience pain. Discontinue wrist exercises and contact your doctor.