Your wrist is sore and slowing you down. Maybe it aches when typing, lifting or doing daily tasks. You want to help it feel better, but you don’t have 30 minutes to spare for exercise. That’s completely fine. You don’t need a lot of time to make progress.

What’s going on?

Wrist pain often comes from irritated tendons or soft tissues, usually due to overuse, gripping, or awkward movement. It may feel stiff, achy or weak.

Your wrist is already healing. You’re not trying to force it better, just support it in small, simple ways.

Three simple things that help (and take under 5 minutes)

1. Move it gently, often

• Do slow wrist bends up and down, or gentle wrist circles.
• Try this while waiting in a queue or during a quick break. It helps reduce stiffness and keeps blood flowing.

2. Use cold or heat when needed

• If it feels swollen or sharp, try a cold pack for 10 minutes.
• If it’s more stiff than sore, a warm compress might help.
• Do this while you’re relaxing. It’s easy and passive.

3. Try a no-effort strength move

• Press your palm lightly into your other hand without letting it move. Hold for 5 seconds.
• That’s an isometric exercise. It tells your wrist it’s safe to work without stressing it.

You’re not behind. You’re being smart

Wrist pain often improves with small, regular inputs. You don’t need to stretch or strengthen everything at once. Even tiny efforts, done daily, can reduce pain and restore function. If things don’t improve in a week or two, a quick physio visit can help you adjust course.

You’re doing enough. A few minutes here and there is all it takes to start moving forward.

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