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This article was medically reviewed by Luba Lee, FNP-BC, MS and by wikiHow staff writer, Hannah Madden. Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.
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Have you tried everything and your wrist won’t pop, even though it feels like it needs to? Wrist discomfort can be distracting, which is why we’re here to offer you relief. In this article, we’ll tell you exactly how to pop your wrist yourself at home. We’ll also give you wrist stretches and exercises you can do to relieve tension and pain whenever you need to.
Things You Should Know
- Put your thumb on the top of your wrist and your fingers on the bottom. Apply pressure and bend your wrist forward to crack it.
- Do wrist rotations and rolls to relieve tension and pain.
- Try daily stretches to work your wrists and alleviate discomfort.
Steps
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![Step 1 Hold your arm at a 90° angle with your palm facing down.]()
Hold your arm at a 90° angle with your palm facing down. Sit or stand in a comfortable position so you can relax your wrist. Hold your elbow close to your side as you put your hand out.[1]- Relax your fingers and wrist as much as you can.
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![Step 2 Apply pressure to the back of your wrist using your other thumb.]()
Apply pressure to the back of your wrist using your other thumb. Wrap your opposite hand around your wrist with your fingers over the bottom of your palm and your thumb against the back of your wrist. Apply gentle pressure to the back of your wrist using your thumb. Then, gently bend your wrist backward toward your body.[2]- Feel around with your thumb for the small divot in the back of your wrist. This is the lunate bone, a carpal bone in the hand that is often associated with pain and discomfort in the wrist.
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![Step 3 Press on the heel of your hand as you bend your wrist forward.]()
Press on the heel of your hand as you bend your wrist forward. Hold up your hand and turn it so your palm faces your body. Bend your wrist toward your body as you gently press where your wrist meets the heel of your hand.[3]- You may feel a slight pop or a crack as you bend your wrist back and forth. This is a good sign—it means that the adjustment is working.
- It can be slightly difficult to pop your wrist on your own. Try to really relax your wrist and your fingers to feel a pop.
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![Step 1 Circle your wrists slowly in each direction 10 times.]()
Circle your wrists slowly in each direction 10 times. Sit or stand in a comfortable position. Raise your hands up near your shoulders, keeping your palms facing out. Relax your fingers, then slowly rotate your wrists inward toward your body. Use your full range of motion to stretch out your wrists. Do 10 rotations, then reverse directions and circle your wrists outward away from your body.[4]- Do 10 repetitions on each side.
- Try making fists with your hands when you do wrist circles. This can improve blood flow to your hands.[5]
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![Step 2 Flip your palms up and down.]()
Flip your palms up and down. Sit down in a chair and place your forearm on the edge of a table with your hand hanging off. Tuck your elbow against your side and turn your hand palm-facing down. Then, flip your hand up so your palm faces the ceiling. Do this 10 times, then switch hands.[6]- The flipping motion helps loosen up your joints and relax your wrist. If you feel any pain, stop doing the exercise right away.
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![Step 3 Perform arm roll-ups to stretch your fingers, wrists, and arms.]()
Perform arm roll-ups to stretch your fingers, wrists, and arms. Sit or stand comfortably, then stretch your arms out in front of you with your palms facing up. Slowly bend your wrists so that your fingers are pointed up. Then, bend your elbows to bring your hands up to your shoulders. Finally, rotate your arms up until your elbows are pointing toward the ceiling. Hold the stretch for 5 seconds, then slowly unroll your arms back to your starting position.[7]- Repeat the steps to complete 10 wrist and arm rolls.
- Try to roll up your wrists and arms with a smooth, continuous motion.
- Go as far as you can with this stretch, but don’t push yourself past your comfort level.
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![Step 1 Point your fingers down to stretch the top of your wrist.]()
Point your fingers down to stretch the top of your wrist. Sit down in a comfortable position and put your arms straight out in front of you. Hold your hands in a fist, then push your wrist downward to point your fingers at the floor. Hold the stretch for about 30 seconds.[8]- This stretch works your wrist extensors, which connect to your forearms.
- If this stretch is too intense, uncurl your fingers and let them hang loosely instead of making a fist with your hands.
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![Step 2 Point your fingers upward to stretch the bottom of your wrist.]()
Point your fingers upward to stretch the bottom of your wrist. Sit in a comfortable position with your arms straight out in front of you. With your hands in fists, point your fingers upward so your palms face straight out. Hold the position for about 30 seconds, then give your wrists a rest.[9]- This stretch is great for your wrist flexors.
- For a more intense stretch, uncurl your fists and point your fingers straight up at the ceiling.
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![Step 3 Hold your hands in a praying position to stretch both of your wrists.]()
Hold your hands in a praying position to stretch both of your wrists. Bring your palms together and hold your hands flat like you’re praying. Slowly push your wrists in toward your torso, feeling the stretch in your wrists. Hold the position for 3 to 5 seconds, then release your hands.[10]- Do this exercise 8 to 10 times, or until you feel relief.
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![Step 4 Move your hands side to side to relax your wrist.]()
Move your hands side to side to relax your wrist. Hold your hand out in front of you with your palm facing down. Slowly move your hand all the way to 1 side, then hold the position for 6 seconds before moving to the other side. Repeat this exercise 8 to 10 times, then switch hands.[11]
Expert Q&A
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QuestionHow do you pop your left wrist?
Luba Lee, FNP-BC, MSLuba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.
Board-Certified Family Nurse PractitionerYou can pop your left wrist at the same time as your right. Start off by holding your hands by your sides. Then, start gently shaking them as if you have just washed your hands and are trying to dry off the water, and gradually increase the intensity. Next, hold your hands up with your palms out and rotate your wrists in circles 10 times each, or until your wrists crack.
Tips
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Usually, your wrist feels like it needs to pop because there’s a buildup of gas between your joints. However, the “needing to pop” feeling can also be caused by damage to your ligaments or joints.Thanks
Warnings
- If your wrist is painful or swollen, visit your doctor to see what’s wrong. You may have a wrist injury that’s causing pain and discomfort.Thanks
References
- ↑ https://www.youtube.com/watch?v=LbmH_jNbZko&feature=youtu.be&t=129
- ↑ https://www.youtube.com/watch?v=EN2RBAw63ak&t=290s
- ↑ https://www.youtube.com/watch?v=LbmH_jNbZko&feature=youtu.be&t=147
- ↑ https://www.eliteorthopaedic.com/blog/wrist-pain-exercises
- ↑ https://health.clevelandclinic.org/wrist-pain-exercises
- ↑ https://www.eliteorthopaedic.com/blog/wrist-pain-exercises
- ↑ https://www.acefitness.org/education-and-resources/professional/expert-articles/5687/5-exercises-to-improve-wrist-mobility
- ↑ https://health.clevelandclinic.org/wrist-pain-exercises
- ↑ https://health.clevelandclinic.org/wrist-pain-exercises
About This Article
Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
To crack your wrists, try holding your hands up with your palms facing forwards. Next, relax your fingers and rotate your wrists in slow circles. Repeat 10 times for each wrist or until they crack. If your wrists still don’t crack, try outstretching one arm at shoulder height, palm-down. Then, use your other hand to bend your fingers towards the ground. Hold the stretch for 15 to 30 seconds intervals until your wrist cracks, then repeat the stretch with your other arm. For more tips, including how to massage your wrists so they crack, read on!
