If you’ve been told you might have Complex Regional Pain Syndrome (CRPS) in your hand or wrist, or if your hand is simply stiff, swollen, and painful, it can feel overwhelming to know what to do. The good news: gentle, guided movement can make a big difference, especially when it’s done the right way.
At Hands-on Therapy Services, real healing happens when expertise meets empathy. Our team is built around the belief that people don’t just need treatment, they need a caring environment that helps them move, feel, and live better, on their own terms.
CRPS can look a lot like a “really bad injury,” but it often comes with intense burning pain, swelling, stiffness, and changes in skin color or temperature. In many cases, the nerves and muscles overreact, and the body “holds on” tightly instead of letting go.
Because of this, simple, gentle movement is one of the best tools you have when done carefully and consistently. Remember: “No pain, no gain” does not apply here. Our goal is relatively pain‑free movement, where you feel tightness or stretch but not sharp, stabbing pain.
5 Gentle Exercises for Hand & Wrist (Great for CRPS or Stiffness)
Before starting any new routine, please check with your doctor or a qualified therapist, especially if you have CRPS or severe pain. These exercises are meant as a starting point, not a complete program.
Exercise 1: Whole‑Body Relaxation on Your Belly
If your shoulders and body are tight, it’s very hard to move your hand and wrist correctly. When you have pain, you tend to hold your breath and brace your whole upper body, which only makes stiffness and pain worse.
How to do it:
- Lie on your belly, on your bed or the floor.
- Prop your arms down by your sides, elbows on the surface.
- Gently push up onto your elbows, then relax:
- Let your chest fall forward.
- Release your belly and buttock muscles.
- Let your shoulders and hands soften.
- Take a deep breath, hold for a moment, then relax back down.
Repeat 5–10 times throughout the day. This helps:
- Open your chest and shoulders.
- Release tension from the armpit and upper arm muscles.
- Make hand and wrist exercises feel lighter and easier
Exercise 2: Wrist Stress–Relax (Gentle Stretching)
Most of the muscles that move your fingers pass through your wrist. If your wrist is tight, your fingers will struggle too.
How to do it:
- Sit at a table and rest your elbow on it.
- Clasp your fingers together in front of your chest.
- Gently press your hands down (toward your body) until you feel a mild stretch in the back of the wrist.
- Then gently bring your hands up (into extension) for a stretch in the front.
- Whichever direction feels less sharp—usually extension for many patients—hold it for a few seconds, then relax.
Repeat 2–3 gentle reps, 2–3 times a day. This helps:
- Improve wrist mobility without overloading your nervous system.
- Set the stage for easier finger movement later.
Exercise 3: Passive Finger Stretch (Intrinsic Hand Muscles)
When you constantly grip, hold, or splint your hand, the small muscles inside your palm can become tight. This can refer to pain in the wrist and knuckles.
How to do it:
- Open your hand and place the knuckles of your uninjured fingers into the middle of the injured hand’s palm.
- Gently push so the big knuckles straighten out.
- Hold for a few seconds, then relax.
- Repeat several times, then add a gentle wrist extension while keeping the knuckles open.
This passive stretch helps soften tight intrinsic muscles and can reduce stiffness and radiating pain into the wrist.
Exercise 4: Hook Fist & Skin Mobilization for Swelling
If you have CRPS, swelling and tight skin on the back of the hand are common. For your hand to move freely, the skin itself must be able to stretch as you make a fist.
How to do it:
- Make a hook fist: curl your fingers down so your fingertips touch the base of your fingers, without curling at the knuckles.
- Avoid a tight curl at the knuckles; keep them relatively straight.
- Open and close several times, focusing on smooth motion.
- To reduce swelling:
- Place your fingers behind the knuckles of the injured hand.
- Gently pull the skin back toward the wrist, creating small wrinkles.
Do 2–3 sets of hook‑fist plus skin pulls 2–3 times a day. This routine helps move fluid out of the back of the hand and prepares your hand for stronger grip work later.
Exercise 5: Table‑Top Wrist Movement & Towel Scrunch
Isolating the wrist from the full finger‑tendon network can move feel easier and less painful. Once your wrist is moving a bit better, you can start reintroducing grip and release.
How to do it:
- Place your hand flat on a table.
- Gently move your wrist up and down within a comfortable range.
- Make a light fist and move your wrist again, then open your fingers fully (including the thumb).
- Finish with a hook fist.
For a gentle strengthening‑plus‑mobility exercise:
- Lay a towel on the table.
- Use both hands to scrunch it toward you, “walking” your fingers in.
- Then smooth it back out, opening your fingers wide.
- As you get stronger, repeat using only the injured hand.
These simple, everyday‑style movements help retrain coordination, strength, and confidence without big spikes of pain.
How to Use These Exercises Safely
- Go slow and gentle; you should feel tightness or mild stretch, not sharp pain.
- Pick 2–3 of the exercises that feel best for you and do them 2–3 times a day.
- If you have CRPS, swelling, or severe stiffness, work with an occupational therapist, physical therapist, or certified hand therapist to tailor your program. Therapy that includes gentle range‑of‑motion, graded movement, and hands‑on techniques is one of the most effective ways to manage CRPS.
At Hands‑on Therapy Services, we specialize in helping people like you regain movement, reduce pain, and avoid unnecessary pills, injections, and surgery.
About Our Team
Hoang “Juanita” – Owner, Occupational Therapist & Certified Hand Therapist
Hoang, also known as “Juanita,” is the Owner of Hands‑on Therapy Services. She created her dream of a therapist‑owned practice where people with injuries—whether they’ve had surgery and want the best possible outcome or are desperately trying to avoid pills, injections, and surgery—can come to get help.
She is an occupational therapist and certified hand therapist and the author of all the free guides offered on the practice website, as well as the internationally sold book “The Hands‑on Approach: How to Get Rid of Hand and Shoulder Pain Without Pills, Injections, And Surgery.”
Carole – Occupational & Certified Lymphedema Therapist
Carole is an occupational therapist and certified lymphedema therapist originally from France. With extensive experience as a licensed massage therapist and yoga instructor, she brings a holistic, patient‑centered approach to care. She is passionate about helping individuals regain their independence and improve their quality of life.
Living and working in Miami for 25 years, Carole has become trilingual, speaking English, French, and Spanish. Outside of her professional life, she enjoys teaching and practicing yoga, volunteering at a local animal rescue, and cherishing moments with her family, including her dog and two beloved cats.
Learn More and Connect
To explore our services, free guides, and patient resources, visit
Hands‑on Therapy Services – www.handsots.com
If you’d like to schedule a consultation or have questions about how we can support your recovery, whether you’re dealing with CRPS, a recent injury, or chronic stiffness, our team is here to guide you. Your healing journey starts with a conversation and a steady, caring hand guiding the way.
