Wrist Circles: A Mobility Exercise for Stiff Wrists
Movement card
| Body area | Wrists, hands and forearms |
|---|---|
| Also called | wrist rotations |
| Works | wrists, hands, forearms |
| Type | Mobility |
| Position | Seated or standing |
| Hold | Not a hold |
| Reps | 5 to 10 |
| Sets | 1 |
| Sides | Each side |
| How often | Several times throughout the day, especially during breaks from typing. |
| Equipment | None |
| Office visibility | Low |
Wrist circles are a simple mobility movement where you slowly rotate your wrist in a circular motion. You can do this exercise while seated or standing, without any equipment.
People who spend a lot of time typing or using a mouse may find this movement a useful way to take a micro-break. It is designed to gently move the wrists during the workday.
What the wrist circles works
Wrist circles focus on the joints in your wrists. The movement also involves the muscles in your hands and forearms that control wrist motion. It is designed to encourage mobility in these areas.
How to do it
Starting position: Sit or stand with your back straight. Extend one arm forward at shoulder height, parallel to the floor, and make a loose fist.
- Slowly begin to circle your wrist in a clockwise direction.
- Make the circles smooth and controlled.
- Complete the desired number of repetitions.
- Reverse the direction and circle your wrist counter-clockwise for the same number of repetitions.
- Repeat with the other wrist.
What you should feel
You should feel a gentle, smooth movement in your wrist joint as you perform the circles. This exercise should not cause any sharp pain. If you feel discomfort, try making the circles smaller or stopping the movement.
Common mistakes
- Moving too quickly.
- Moving the entire arm instead of isolating the wrist.
- Forcing the movement beyond a comfortable range of motion.
Make it easier or harder
- Easier: Make smaller circles.
- Easier: Open your hand and perform the movement with relaxed fingers.
- Easier: Rest your forearm on your desk for support.
- Harder: Make larger circles, moving very slowly and deliberately.
Fitting it into a desk day
This is a quick and discreet movement, making it ideal for a micro-break from typing. Because it has low visibility, you can do it right at your desk during a call or between tasks without drawing attention.
Quick questions
How many wrist circles should I do?
You can aim for five to ten circles in each direction for each wrist. The movement can be performed several times throughout the day.
What is a common mistake when doing wrist circles?
A common mistake is moving the entire arm instead of just the wrist. Try to keep your arm still and isolate the movement to the wrist joint.
How can I make this movement easier?
To make wrist circles easier, you can make smaller circles. You can also rest your forearm on your desk for additional support.
When to see a doctor or physio
Stop the exercise and consult a doctor or physical therapist if you experience certain symptoms. Pay attention to any new or worsening pain, numbness, or unusual sounds from the joint.
- Sharp, shooting, or sudden pain in your wrist or hand.
- Numbness or tingling that starts or worsens with the movement.
- Painful clicking or popping sounds from the joint.
Skip it or ask first if:
- You have a recent wrist injury, such as a sprain or fracture.
- You have had recent surgery on your wrist or hand.
- You have a diagnosed condition affecting your wrist or hand, such as severe arthritis or carpal tunnel syndrome. Check with your healthcare provider before starting new exercises.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.