Keyboard and mouse work keeps wrists in limited positions for hours. This repetitive positioning creates stiffness, weakness, and eventually pain. These exercises maintain the wrist mobility desk work tries to steal. Get personalized mobility routines: Start your 14-day free trial Why This Matters Wrist problems often start subtly: stiffness, occasional aching, reduced grip strength. Addressed early through mobility work, these issues resolve. Ignored, they progress to conditions requiring medical intervention. The Exercises Practice these exercises in order. Each prepares your body for the next. Move slowly and respect your current range of motion. Exercise 1 JME 189 *Desk Required: With one hand on your desk, bend your upper body forward while maintaining the position of your hand on the desk. Feel a gentle stretch in your forearm and then return to the start. Exercise 2 Exercise 3 JME 193 Keeping your forearm in the same poition, rotate your wrist up and down. Exercise 4 JME 196 Hold onto your hand to find a gentle stretch in your forearm and wrist. Don't force any range of motion - listen to your body. Exercise 5 JME 200 Rotate your wrist both up and down while maintaining the same position of your forearm. Tips for Success Practice wrist circles in both directions Stretch both the flexor and extensor sides Take micro-breaks every 20-30 minutes Notice your keyboard and mouse positioning Wrist issues often relate to elbow and shoulder; consider the whole arm How Often to Practice Practice several times throughout your workday. Brief, frequent movement prevents the stiffness that leads to problems. Build Your Mobility Practice Consistency matters more than duration. Short daily sessions produce better results than long occasional ones. simplmobility provides joint-specific routines in 2-3 minute sessions that fit into any schedule. Start Your Free Trial