Written by

Gina Conley, MS

October 9, 2025

Relieve Wrist Pain During Pregnancy and Postpartum: A 10-Minute Mobility and Strength Routine

Fitness, Motherhood, Postpartum, Pregnancy

If you’ve been struggling with wrist pain—whether during pregnancy, while holding your baby, or from all the repetitive motions of motherhood—this quick 10-minute routine is for you. These exercises will help you mobilize and strengthen your wrists, so you can move comfortably and pain-free throughout your day.

As a perinatal fitness trainer and birth doula (and a mom of four!), wrist and thumb discomfort are things I’ve personally dealt with—especially postpartum. Over time, I’ve found some simple, effective exercises that have made a big difference in how my wrists feel. Today, I’m sharing them with you.

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What You’ll Need

You only need two simple tools for this routine:

A soft lacrosse or yoga tune-up ball
A light weight (like a dumbbell, soup can, or soda can)

Find a stable surface like a table, and let’s begin!

Step 1: Forearm Myofascial Release

Start by placing the ball under your forearm on an elevated surface. Use your other hand to apply gentle pressure and roll the forearm over the ball for about one minute per side.

If you find a tender or “sticky” spot, pause there and make small circles to help release tension. You can also move up and down along the muscle fibers. This technique helps loosen tight fascia and muscles that contribute to wrist and thumb discomfort—especially if you’re constantly holding your baby or performing repetitive hand movements.

Switch sides and repeat.
👉 Tip: I often feel more tension on my left side since I tend to hold my baby more with that arm. Notice which side feels tighter for you.

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Step 2: Wrist Circles and Mobility

Now let’s warm up the wrists with gentle circular movements.

Make fists and slowly rotate your wrists inward and outward.
Switch directions after 30 seconds.

These movements help improve joint lubrication and restore mobility—especially important if you’ve been holding static positions for long periods (like cradling your baby or typing).

Step 3: Wrist Flexion and Extension

Next, rest your forearms on a surface or keep them lifted if you prefer.

With your palms facing down, curl your fists down and then up.
Flip your forearms over so palms face up, and repeat the curling motion.

If you notice any tightness or restriction—pause, breathe, and hold that position for a moment before releasing. This mindful approach helps improve your body’s awareness and range of motion.

Step 4: Lateral Wrist Movement

Now, make a thumbs-up position and move your wrist up and down along the side (the “blade” of your forearm). This targets the lateral wrist and forearm, which are often neglected but crucial for balanced mobility.

Step 5: Wrist Stretches

To stretch the forearm muscles:

Extend one arm forward and gently pull back on your fingers. You’ll feel a stretch along the underside of the forearm.
Flip your fingers down and pull back on the fingers again to stretch the top side.

Hold each position for 30 seconds, then switch to the other arm. Keep your arm straight the entire time for maximum benefit.

These stretches improve flexibility and circulation, helping to relieve tightness from repetitive strain.

Step 6: Strengthening with Weights

Now that we’ve mobilized the wrists, let’s strengthen them!
Grab your light weight or household item and perform each of these movements for about 20 seconds per arm:

Palm Up Wrist Curls – Strengthen the forearm flexors.
Palm Down Wrist Curls – Target the extensors.
Thumbs Up Tilts – Move the wrist forward and back to work lateral stability.

This combination builds the muscular endurance and control you need for lifting, carrying, and daily parenting tasks.

Step 7: Continue Building Strength

To keep improving grip and forearm strength, try incorporating these functional movements into your routine:

Farmer’s carries (holding weights or even grocery bags)
Single-arm carries to challenge stability
Bar hangs or grip trainers (if comfortable)

These exercises not only enhance your wrist stability but also support your upper-body strength for all the demands of motherhood—feeding, lifting, carrying, and playing.

Final Thoughts

By the end of this 10-minute circuit, your wrists should feel more mobile, less tense, and stronger. Regularly including these exercises in your week can make a noticeable difference in wrist comfort and functionality.

Remember: pain is not a requirement of pregnancy or motherhood. With mindful movement and consistent care, your body can feel strong and supported through every stage.

If you’d like more structured guidance, check out our online prenatal and postpartum fitness programs. Our programs are designed to help you:

Stay strong and pain-free during pregnancy
Prepare your body for birth
Recover and rebuild after delivery

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And if you enjoyed this routine, be sure to subscribe to our MamasteFit YouTube Channel—we release new workouts every Tuesday to support you through pregnancy, postpartum, and beyond.