The 4 Exercises That Could Save Your Wrists From Osteoporotic Fractures

Updated: September 25, 2025

In this article

    In this article

      Written By Cat Buckley

      About the Author

      Cat Buckley, BS, PGDip, is a yoga for osteoporosis teacher and leader of The AlgaeCal Community.

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      Protect your bones and improve your mobility––in just minutes a day.

      Noticing your wrists aren’t as strong as they used to be? You’re not alone. Wrists are one of the most common sites for osteoporotic fractures, making them a critical area to strengthen—especially as we age.

      Whether it’s opening a jar, gripping a steering wheel, or catching yourself in a fall, strong wrists and forearms are essential for everyday life. That’s why we’ve designed these four simple exercises to help strengthen your wrists, improve mobility, and protect your wrists from fractures.Ready to get started? Click the video below to start protecting your wrists today.

      Why Wrist Strength Matters

      Most people don’t think twice about their wrists—until they get weaker. But here’s the reality: wrist fractures are one of the most common osteoporosis-related injuries, especially for women. And once you break a wrist? Your risk of breaking another bone—like your hip—skyrockets.

      One study from The Department Of Surgical Sciences at The University Of Bergen in Norway found that those who fractured their wrist were nearly twice as likely to suffer a hip fracture later on.1 And the worst part? These women didn’t have to fall hard. Simple, everyday mishaps—a slight trip, catching themselves on a countertop—led to life-altering breaks.

      This study analyzed 1,794 wrist fractures. Researchers found that women over 50 were five times more likely than men to break a wrist.2 That’s because after menopause, estrogen drops—causing bone loss to accelerate like a runaway train.

      But here’s the good news: strength training can help protect against fractures. In fact, A study published in the Journal of Bone and Mineral Research found that heavy, targeted resistance exercises helped women to increase their bone density.3 Here’s why: your bones adapt to the stress you put on them. When they aren’t challenged, bone loss accelerates. Adding just a few resistance exercises to your routine will help maintain your strength and resilience. So if you want to keep your wrists strong (and avoid painful, life-changing fractures), don’t wait until it’s too late—start these simple exercises now and protect your wrists for life.

      Article Categories:

      Article Sources
      1. Oyen J, Rohde G, Hochberg M, Johnsen V, Haugeberg G. Low-energy distal radius fractures in middle-aged and elderly men and women—the burden of osteoporosis and fracture risk: a study of 1794 fractures. Osteoporos Int. 2010.
      2. Maddalozzo GF, Snow CM. High-intensity resistance training: effects on bone in older women. J Bone Miner Res. 2000.

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      1. Patricia

        October 8, 2016 , 5:41 am

        Thanks of these… do them Daily?

        You mention tennis elbow- are there exercises like this for shoulders? and legs?

      2. Monica

        October 11, 2016 , 2:00 am

        Hi Patricia,

        Here are some links to our recent exercise posts (some including shoulders and legs):

        https://blog.algaecal.com/posture-exercises-osteoporosis/
        https://blog.algaecal.com/chair-exercises-for-seniors/
        https://blog.algaecal.com/yoga-for-osteoporosis/
        https://blog.algaecal.com/hip-strengthening-exercises/

        – Monica @ AlgaeCal

      3. M V Haynes

        October 8, 2016 , 6:34 am

        Thank you! These are great for increasing strength.

      4. Ann

        October 10, 2016 , 9:57 am

        Also, do the lateral wrist exercise holding weights to add strength in addition to flexibility and range of motion.

      5. Monica

        October 11, 2016 , 1:50 am

        Yes, great point Ann!

        – Monica @ AlgaeCal

      6. Sarah Cummings

        August 14, 2018 , 6:12 pm

        Thank you for also providing the videos! Really appreciate this article! 🙂

      7. Jenna AlgaeCal

        August 15, 2018 , 10:15 am

        So glad you enjoyed it, Sarah 🙂

        – Jenna @ AlgaeCal

      8. Denise

        August 21, 2018 , 7:01 pm

        For the wrist exercises should this be done everyday? Thank you for the videos….

      9. Jenna AlgaeCal

        August 28, 2018 , 3:52 pm

        Hi Denise,

        You can definitely do them every day! 🙂

        You can also mix it up and alternate with other bone strengthening exercises like these:
        – 4 Resistance Band Exercises You Can Do Anywhere
        – Planking Exercises for Stability and Bone-Strength
        – Hip Strengthening Exercises You Can Do Anytime, Anywhere

        – Jenna @ AlgaeCal

      10. Manya Ameri

        November 13, 2018 , 3:35 pm

        I have carpal tunnel so what exercise can I safely do without aggravating this painful condition?

      11. Jenna AlgaeCal

        November 19, 2018 , 11:07 am

        Hi Manya,

        It’s best to check with your doctor or physical therapist before starting any wrist and forearm exercises to determine what’s right for you. Some other exercise options to consider can be found at this YouTube link.

        – Jenna @ AlgaeCal

      12. Mr. Marko Turner

        October 26, 2019 , 8:44 pm

        These are almost Too Obvious yet highly efficient sets of exercises – thanks. I need to constantly remind myself that simple can be better, and not to over complicate.

        What do you recommend for Achilles tendonitis and strengthening lower leg limbs as well?

      13. Megan AlgaeCal

        October 29, 2019 , 11:28 am

        Hi Marko, glad you’re enjoying the exercises!

        And yes – a lot of the times, simple is indeed better ? While we don’t have exercises specifically tailored to Achilles tendonitis, some of these foot strengthening exercises may be helpful for you. We also have some exercises here that can help strengthen your lower limbs.

        Hope this helps and keep up the great work exercising!

        -Megan @ AlgaeCal

      14. Carla Janzen

        November 20, 2019 , 3:33 pm

        Thanks for the exercises. I really need them! I can use a weight in my right hand but because of arthritis in my left wrist I can’t hold a weight, too painful.

      15. Blaire AlgaeCal

        November 21, 2019 , 11:13 am

        It’s great that you’re going to try out these exercises, Carla! 🙂

        We’re sorry to hear about the pain you’re experiencing in your left wrist. We recommend targeting arthritic inflammation through exercise, sleep, an anti-inflammatory diet, and our very own natural anti-inflammatory: Triple Power Fish Oil! Triple Power’s formulation provides anti-inflammatory and antioxidant ingredients, shown to help manage the pain and stiffness associated with arthritic conditions. You can learn more about arthritis and 5 natural remedies you can count on here

        Hope that helps! ❤️

        – Blaire @ AlgaeCal

      16. Patricia

        December 16, 2019 , 6:32 am

        Hello, is it necessary to wait 2 hours after taking Algaecal Plus in the morning…to take my Triple Power Fish Oil? I’ve been taking it later in the morning with a snack, or at lunchtime. I also wait 2 hours before taking a vitamin B complex vitamin and a vitamin E. Thank you for all the important information you provide.

      17. Megan AlgaeCal

        December 16, 2019 , 12:19 pm

        Hi Patricia, thanks for reaching out!

        There’s actually no need to separate any of these from AlgaeCal Plus! No interactions between them. Hope this makes things a little easier! 🙂

        -Megan @ AlgaeCal

      18. Shirley

        December 2, 2019 , 8:26 am

        So glad you sent these – I have bone spurs on both wrists and have been wondering what to do to help that (also have osteoporosis). I will definitely add these to my other exercises.

      19. Blaire AlgaeCal

        December 5, 2019 , 11:24 am

        We’re sure happy to hear that you’re going to give these a try, Shirley! Let us know how it goes 😀

        – Blaire @ AlgaeCal

      20. Shoshana

        December 14, 2019 , 1:11 pm

        Happy to fine you, i’am going todo all the exercises, thank so much❤️

      21. Megan AlgaeCal

        December 16, 2019 , 12:18 pm

        So glad you found us too, Shoshana!

        Do give the exercises a try and let us know how you enjoy them 😀

        -Megan @ AlgaeCal

      22. SherylAnn

        January 4, 2020 , 4:21 pm

        Reading about the importance of strengthening your wrist and forearm with exercises was very informative. I am constantly learning new and informative information about my bones. It’s amazing how algaecal works. After reading and watching the videos on algaecal, I finally bought me some today, so I am eager to get started!

      23. Megan AlgaeCal

        January 8, 2020 , 1:14 pm

        Thanks for taking the time to share your story, SherylAnn! ?

        If ever you have questions along your bone health journey, don’t hesitate to let us know – we’re here to support you along the way. ?

        -Megan @ AlgaeCal

      24. Jepa

        May 31, 2020 , 2:19 am

        Bone Strength ??? such a nonsense …

      25. Blaire AlgaeCal

        June 1, 2020 , 12:57 pm

        Thanks for sharing your concern, Jepa. These exercises truly do increase bone strength in your wrist and forearm! Let us know if you have any questions, and we’d be happy to address them 🙂

        – Blaire @ AlgaeCal

      26. maria pflug

        August 22, 2020 , 5:00 pm

        Thank you for these exercises. I broke my left ulna in a freak accident and find them to be very valuable in strengthening my wrist. I had surgery 12 stitches and am working with a physical therapist. Trying to regain the strength in my hand and wrist.

      27. Blaire AlgaeCal

        August 26, 2020 , 8:59 am

        We’re so glad to hear these exercises have helped you, Maria! Wishing you the very best in your recovery ❤️

        – Blaire @ AlgaeCal

      28. Valerie

        August 23, 2020 , 12:53 pm

        Excellent exercises and so simple that can ve fine any time. ???

      29. Bernadette Maria Di Madonna

        August 23, 2020 , 3:24 pm

        This product works! I’ve been using it for 6 years and along with the exercises, my bone strength has increased, WITHOUT medication.

      30. Megan AlgaeCal

        August 25, 2020 , 9:04 am

        This is news we love to hear, Bernadette!!! 😀

        Congratulations and thank you for taking the time to share! ❤️

        -Megan @ AlgaeCal

      31. Valerie

        August 24, 2020 , 3:25 am

        Thanks so much! Have had an issue with this for too many years. Have had a lot of pt, acupuncture, manual therapy. Haven’t been given any exercises in a long time . Will try these. I miss playing tennis.

      32. Megan AlgaeCal

        August 25, 2020 , 9:01 am

        Hoping these exercises help and that you’ll be able to play tennis again soon, Valerie! ❤️

        -Megan @ AlgaeCal

      33. Jeane

        August 22, 2020 , 11:11 pm

        I have pins in my right wrist since a bad fall two years ago. I have no loss of flexibility, but is there any reason I shouldn’t do these exercises? Tried one, feels okay, but feels a little different (no pain) in my right wrist.

      34. Blaire AlgaeCal

        August 26, 2020 , 9:02 am

        Hi Jeane,

        Thank you for letting us know! Prior to the implementation of any exercise routine, we must advise a discussion with your doctor or a physical therapist regarding any limitations.

        Feel free to give our Bone Health Consultants a call at 1-800-820-0184 if you have other questions ❤️

        – Blaire @ AlgaeCal

      35. Julie

        August 23, 2020 , 4:30 am

        Hi there!
        I love your products. I am 60 years young, and I broke a small bone in my foot 2 years ago. I began taking Algae Cal and Stronium together shortly afterwards and I really believe that it shortened my healing time.

        Thank you for these wonderful products and the videos are great !

      36. Blaire AlgaeCal

        August 26, 2020 , 9:09 am

        We are thrilled to hear that our products helped you, Julie!! Thank you for sharing, and for your kind words ?

        – Blaire @ AlgaeCal

      37. OT

        August 23, 2020 , 11:17 am

        A couple points from a therapist…

        – “lateral” exercise is side to side. The video shows flexion and extension. So possibly named incorrectly, or the video is making it look like flexion/ extension?

        – Please don’t use a tennis ball. They are too firm. Balls don’t follow the natural arch of the hand. A softer ball (gel, putty, etc) that gives to fit the shape of your palm would be a better choice, or try foam, or a foam pillow.

      38. Blaire AlgaeCal

        August 28, 2020 , 11:33 am

        Hi OT,

        Thanks for reaching out!

        When Monica says “lateral” she is talking about many of the muscles that cross over the lateral side of the wrist and move up to the outside bone of the humerus or the arm bone. We call this the lateral part of the bone because it is on the outside of the arm – it is actually called the “lateral epicondyle”. This is where a lot of the muscles on the outside and the back of the forearm originate from. There is a common tendon there called the “common extensor tendon” and this is where inflammation can occur when we say someone has “lateral epicondylitis” it literally means inflammation of the lateral epicondyle, or the tendons that attach here. So though the exercise shows moving the wrist in flexion and extension, the extension part of the exercise works on the lateral part of the humerus bone along with the same muscles that attach laterally on the wrist and this is what we mean we are working for this exercise 🙂 I would agree with you that the physiological movement is flexion/extension of the wrist as we move through the saggital plane. We could also include radial and ulnar deviation to work the radialis and ulnaris mm too which we would then consider moving in the coronal plane. Supination and pronation would also be some great movements. I hope that helps and thanks for the clarification! Regarding the tennis ball vs putty, that is a fabulous point! If you have putty or foam, that would allow a better overall mold to the palm and may work greater muscles of the hand intrinsics. However, if someone does not have putty, a tennis ball is a great alternative to allow some isometric activity of the muscle in the hand and forearm that help us grip.

        Thanks for the great suggestions!

        – Blaire @ AlgaeCal

      39. Claire Zaehringer

        August 23, 2020 , 2:50 pm

        Thank you for sharing these exercises. In addition, I use a hot spa to exercise in the water. If anyone has a hot tub, these same exercise can be done in the water.

      40. Megan AlgaeCal

        August 25, 2020 , 9:04 am

        Great idea, Claire!

        Thanks for sharing – that’s a great way to add gentle resistance to exercises 🙂

        -Megan @ AlgaeCal

      41. Lois

        August 23, 2020 , 7:48 pm

        These are the forearm exercises I was doing for tennis elbow at Therapy, along with a cold pack on the affected area to help reduce inflammation afterwards if need be.

      42. Megan AlgaeCal

        August 25, 2020 , 9:02 am

        Happy to hear you’re familiar with these exercises, Lois!

        Hoping your tennis elbow has improved ❤️

        -Megan @ AlgaeCal

      43. Tena

        August 24, 2020 , 8:27 am

        Are all carbonated beverages bad for bone health or just some?

      44. Megan AlgaeCal

        August 25, 2020 , 9:10 am

        Hi Tena, good question!

        Look out for carbonated beverages with phosphoric acid – when phosphorus is consumed in excess, it can pull calcium from your bones. Beverages with lots of added sugar will also cause calcium to be excreted. You can learn more here.

        Hope this helps! 🙂

        -Megan @ AlgaeCal

      45. Roberta Schiller

        August 24, 2020 , 12:19 pm

        Extensor strengthening exercises for the forearm should be included in these exercises Roberta Schiller

      46. Blaire AlgaeCal

        August 28, 2020 , 11:35 am

        Thank you for the input, Roberta!

        We suggest performing wrist extension or pulling the back of palm closer to the forearm, for strengthening the wrist extensors such as extensor carpi radialis brevis and longus as well as extensor digitorum and extensor carpi ulnaris. You can perform variations of this by doing the same movement with a deviation towards the thumb or the pinky side of the hand. You can also make this harder by increasing the weight as Monica suggests 🙂 This is demonstrated under the lateral wrist strengthening exercises because many of the extenors of the forearm are located on the outside, or lateral side, or the forearm and wrist.

        – Blaire @ AlgaeCal

      47. Channah

        April 19, 2021 , 10:27 am

        Came across this website and discussion while searching for exercises to improve bone density in my forearms which are showing up as a little low in my recent DEXA scan.

        I also have osteoarthritis especially in my right thumb, and can feel the beginnings of it in my left thumb also. My PT says this type of arthritis is a worn out joint, bone-on-bone, and that using the joint causes inflamation, which is the cause of the pain. Too much pain causes muscle weakness and nerve damage which both exaserbate and compounding effect on the osteoarthritis.

        He has advised me against exercising these joints, particularly squeezing, because it will wear down the joint even faster and advance the osteoarthritis faster than if I don’t exercise. I feel mixed about this, as I also know weakness in my hands does not support bone density and overall health and quality of life.

        What do you have to say about this? When it comes to exercise, must I trade one condition for the other? Must I choose between osteoarthritis and osterporosis, or can I avoid both?

      48. Blaire AlgaeCal

        April 22, 2021 , 3:03 pm

        Hi Channah! We reached out to Emma Gasinski, AlgaeCal’s in-house physical therapist, and this is what she advises:

        “Hello, and thank you for your question. I am sorry to hear about your arthritis in your thumbs. It can be very hard to have hand pain of any type due to how much we use the hands throughout the day for different tasks. I first wanted to make sure that you are aware there are specialized hand therapists that can help with your pain and may have further recommendations on what you can do for the pain. I also wanted to share with you the latest guidelines on OA from the American College of Rheumatology. These guidelines specifically found that ” Strong recommendations were made for exercise, weight loss in patients with knee and/or hip OA who are
        overweight or obese, self-efficacy and self-management programs, tai chi, cane use, hand orthoses for first carpometacarpal
        (CMC) joint OA, tibiofemoral bracing for tibiofemoral knee OA, topical nonsteroidal anti-inflammatory drugs (NSAIDs) for knee OA,
        oral NSAIDs, and intraarticular glucocorticoid injections for knee OA”. According to the latest evidence, exercise does not have a negative impact on OA and is actually highly recommended to do! As far as the best exercises for you to do that will be individualized to your condition – that is what I would see the hand therapist for because each case is slightly different. But please know, there is hope and as long as you can stick with an exercise program for a 3 months to work on strengthening through the arms, you will see improvement through the hands and the forearms. Some options can also involve using resistance bands instead of weights to increase the resistance without needed to squeeze the hands if this bothers the fingers bt again, a hand therapist will help you with this. I hope that helps! Here is the link for the most updated guidelines on Osteoarthritis and I hope you share this with the PT you have! https://www.rheumatology.org/Portals/0/Files/Osteoarthritis-Guideline-Early-View-2019.pdf”

        – Blaire @ AlgaeCal

      49. Dean and Valerie Kaggs

        July 30, 2021 , 12:32 am

        I certainly will be trying your exercises and also will discuss with my Doctor about Algaecal.
        I also will begin taking magnesium again as I stopped taking it as it made me sleepy.
        I knew the benefits of magnesium.
        My legs get plenty of exercises in our 2 storey unit the toilet is upstairs..
        I appreciate you taking the time to send all the information.
        I will keep you posted kind regards Valerie Knaggs (my husband had a temperature for two days no other symptoms he is OK now

      50. Megan AlgaeCal

        July 30, 2021 , 8:30 am

        Happy to be able to share helpful information, Valerie… and glad to hear you’re getting plenty of exercise!

        For when you do discuss with your doctor about AlgaeCal, we have an excellent information sheet you can share with them here: https://blog.algaecal.com/wp-content/uploads/Doctor-Information-Sheet-APSB.pdf.

        Any questions, don’t hesitate to reach out to us at 1-800-820-0184 (USA & Canada toll-free) or [email protected]. And do feel free to explore more of our exercises, as well as nutrition articles, here. ❤️

        – Megan @ AlgaeCal

      51. Nadica

        July 18, 2022 , 11:34 am

        Just what I needed! Thanks! I fractured my wrist and it’s now very stiff.

      52. Kirby Johnson

        July 19, 2022 , 9:05 am

        Nadica,

        So sorry to hear of your wrist fracture! In addition to following the advice of your orthopedic surgeon, it’s a good idea to meet with a physical therapist during your recovery. Happy to know our post was a helpful resource <3

        - Kirby @ AlgaeCal

      53. Sheela

        November 1, 2022 , 7:09 pm

        thank you for this information. i had spinal compression fxs over a year ago and my arms upper and forearms have become very thin. i have osteoporosis. i am going to do these exercises …i think they will help to build up the bone and muscle in my arms.
        thank you again!

      54. Brianne Bovenizer

        November 2, 2022 , 1:15 pm

        Hi Sheela,

        Thank you so much for commenting, and we are so sorry to hear you have osteoporosis. We truly hope these exercises are helpful!

        Sheela, please give us a call at 1-800-820-0184 if there is anything we can do to help!

        – Brianne @ AlgaeCal

      55. Jan McKiernan

        December 28, 2023 , 11:04 am

        Thanks for the videos.

      56. Yoori AlgaeCal

        December 28, 2023 , 2:46 pm

        We are glad you enjoyed the videos, Jan! 🙂

        – Yoori

      57. Susan

        February 5, 2024 , 3:25 pm

        Thankyou. Very helpful information. Imgoung to copy it and start doing it.

      58. Yoori AlgaeCal

        February 5, 2024 , 6:02 pm

        We are happy to hear that this information was helpful for you, Susan! We have many more exercise programs on our blog HERE for your interest :).

        – Yoori

      59. Susan Clark

        September 23, 2024 , 11:00 am

        Nice to have doable exercises that can be done at home. Great pictures.

      60. Yoori AlgaeCal

        September 23, 2024 , 2:17 pm

        We’re so glad you found the exercises easy to do at home, Susan! 🙂

        – Yoori

      61. Sally Woolley

        September 29, 2024 , 5:51 pm

        Can someone put together some exercises for making the hips & spine stronger?

      62. PATRICIA SALZL

        October 26, 2024 , 9:50 am

        Not getting effective strength exercises for hands. What do you suggest?

      63. Yoori AlgaeCal

        October 28, 2024 , 2:11 pm

        Thank you for reaching out, Patricia! You are welcome to try out our “Hand Squeeze” exercise listed on our blog article HERE! I also recommend reaching out to a physical therapist, doctor, or certified trainer who can recommend exercises tailored to your needs. I hope this helps! 🙂

        – Yoori

      Written By Cat Buckley

      About the Author

      Cat Buckley, BS, PGDip, is a yoga for osteoporosis teacher and leader of The AlgaeCal Community.

      This article features advice based on cutting-edge research from our industry experts to give you the best possible information to support your bone-building journey.

      Lara Pizzorno
      MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
      Dr. Liz Lipski
      PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
      Dr. Emma Gasinski
      PT, DPT, RYT - Physical therapist and certified yoga teacher with a Doctorate in Physical Therapy from Rocky Mountain University of Health Professionals,
      Dr. Lawrence (Larry) A. May
      MD, FACP, Harvard Medical School Graduate, Physician, Author, Public Speaker - Doctor of Internal Medicine at Providence Cedars-Sinai Tarzana Medical Center and author of several articles and books, including the widely utilized and best selling medical textbook Primary Care Medicine,
      About Our Bone Health Alliance Team

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