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Categories
Health
Musculoskeletal System Health
Arm and Hand Health
Wrist Health
How to Pop Your Wrist Fast Download Article Co-authored by Luba Lee, FNP-BC, MS and Hannah Madden
Last Updated: June 5, 2025 Fact Checked
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Popping Your Wrist by Yourself
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Wrist Rotations and Rolls
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Stretches for Pain Relief
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Expert Q&A
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Tips
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Warnings
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This article was co-authored 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. There are 8 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 441,111 times.
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
Method 1 Method 1 of 3:
Popping Your Wrist by Yourself
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1 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]XResearch source
Relax your fingers and wrist as much as you can.
2 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]XResearch source
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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3 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]XResearch source
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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Wrist Rotations and Rolls
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1 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]XResearch source
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]X Trustworthy Source Cleveland ClinicEducational website from one of the world's leading hospitals Go to source
2 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]XResearch source
The flipping motion helps loosen up your joints and relax your wrist. If you feel any pain, stop doing the exercise right away.
3 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]XResearch source
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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Stretches for Pain Relief
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1 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]X Trustworthy Source Cleveland ClinicEducational website from one of the world's leading hospitals Go to source
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.
2 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]X Trustworthy Source Cleveland ClinicEducational website from one of the world's leading hospitals Go to source
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.
3 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]XResearch source
Do this exercise 8 to 10 times, or until you feel relief.
4 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]XResearch source
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Expert Q&A
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Question How do you pop your left wrist? Luba Lee, FNP-BC, MS Board-Certified Family Nurse Practitioner 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. Luba Lee, FNP-BC, MS Board-Certified Family Nurse Practitioner Expert Answer You 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. Thanks! We're glad this was helpful.Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 66 Helpful 45
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Tips
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 Helpful 6 Not Helpful 1
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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 Helpful 18 Not Helpful 9
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Co-authored by: Luba Lee, FNP-BC, MS Board-Certified Family Nurse Practitioner This article was co-authored 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. This article has been viewed 441,111 times. 42 votes - 43% Co-authors: 15Updated: June 5, 2025 Views: 441,111 Categories: Wrist Health
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.
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Article SummaryX
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!Did this summary help you?YesNo
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Yes No Advertisement Cookies make wikiHow better. By continuing to use our site, you agree to our cookie policy. Co-authored by: Luba Lee, FNP-BC, MS Board-Certified Family Nurse Practitioner 42 votes - 43% Click a star to vote 43% of people told us that this article helped them. Co-authors: 15Updated: June 5, 2025 Views: 441,111
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Co-authored by: Luba Lee, FNP-BC, MS Board-Certified Family Nurse Practitioner This article was co-authored 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. This article has been viewed 441,111 times. 42 votes - 43% Co-authors: 15 Updated: June 5, 2025 Views: 441,111 Categories: Wrist Health 
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1 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] 
2 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] 
3 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] 
1 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] 
2 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] 
3 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] 
1 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] 
2 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] 
3 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] 
4 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] Advertisement 
Luba Lee, FNP-BC, MS Board-Certified Family Nurse Practitioner 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.