How to Pop Your Wrist Fast

• 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.

Popping Your Wrist by Yourself

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. Relax your fingers and wrist as much as you can.

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. 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.

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. 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.

Wrist Rotations and Rolls

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. 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.

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. The flipping motion helps loosen up your joints and relax your wrist. If you feel any pain, stop doing the exercise right away.

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. 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.

Stretches for Pain Relief

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. 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.

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. 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.

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. Do this exercise 8 to 10 times, or until you feel relief.

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.