Wrists absorb the strain of keyboard and mouse work all day. The repetitive positions create stiffness that progresses to discomfort. Quick exercises prevent the accumulation. These three exercises take 45 seconds total. They move the wrist through flexion, extension, and rotation. Perform them between tasks or whenever stiffness builds. Start Your 14-Day Free Trial The Exercises 1. Wrist Flexion and Extension Why it works: Moving the wrists up and down through full range stretches the forearm muscles. This counteracts the fixed keyboard position. JME 193 Keeping your forearm in the same poition, rotate your wrist up and down. 2. Wrist Circles Why it works: Circular movements address mobility in all planes. These restore the rotational range typing restricts. 3. Prayer Stretch Why it works: Palms together with fingers pointing up stretches the wrist flexors deeply. Hold for 15 seconds for full benefit. JME 203 With one arm slightly in front of you, bend at the elbow - both forward and back. Be controlled and intentional with the movement. How to Use This Routine Move slowly and controlled. Do not force range of motion beyond what feels comfortable. For best results: Perform consistently rather than occasionally Breathe deeply throughout each exercise Stop if you experience sharp pain Build the habit before increasing intensity Make Movement a Habit Wrist health depends on regular movement. These three exercises prevent the stiffness keyboard work creates. Perform them every hour during computer work. Prevention takes far less time than treatment. simplmobility provides joint-specific mobility programs designed for busy professionals. Each routine takes 2-3 minutes and fits into any schedule. Try simplmobility Free for 14 Days