These ganglion cyst pain exercises are very simple.

Do you have wrist pain? You may have a ganglion cyst, and I have exercises to relieve ganglion cyst pain.

These ganglion cyst exercises should be done two to three times every day.

I’m a former fitness trainer with a ganglion cyst in my wrist, so I know firsthand that these exercises I’ve designed just for ganglion cysts may help you out.

These exercises won’t cure a ganglion cyst.

The exercises are meant to help relieve pain and better enable you to do things that the ganglion cyst pain is interfering with.

I also once had a client with a wrist ganglion cyst, and she described the pain as “feeling like your wrist is always sprained.”

The ganglion cyst often develops in the top part of the wrist, in the middle or near the middle.

The result is that bending (extending, that is) the wrist produces discomfort.

It may also feel like something’s in there blocking the full range of extension.

And there is: the ganglion cyst. Sometimes you can see the cyst as a little lump if you flex (bend down) the wrist. Pressing on the ganglion cyst may cause pain.

Usually, the pain comes only during certain motions. I can type all day and never know I have a ganglion cyst.

But handstands are out of the question. Standard pushups are out, too.

For pushups I grasp dumbbells or pushup handles rather than use flat hands on the floor, though the discomfort isn’t that bad with flat hands, but who wants any kind of discomfort during a pushup?

For other people with ganglion cysts, they can be really nasty. I recently had a “flare-up” for no good reason and felt pain just doing dumbbell presses. It even hurt doing dumbbell curls.

I said to myself, There MUST be some exercises I can do to get rid of this pain.

So here are some very simple exercises that should definitely alleviate some of the pain from a ganglion cyst.

Upon awakening, before getting out of bed, commit to doing the exercises as you lie comfortably in bed.

Simply flex and extend (bend back and forth) your wrist. But at the bottom and top of each bend, hold for 1-2 seconds and “push” a little, but not to the point of discomfort. Do 20 times each direction.


Wait one minute. Then repeat the routine. However, next, you will do “alphabets” with your wrist.

The wrist joint is the pivot. Hold all five fingers rigid, together and straight.

Pretend that the tip of the middle finger is the tip of a pen, and you will be printing every letter of the alphabet in the air — the air being the paper.

Go from A to Z. Do not rush. Make big perfect letters. Move only the wrist joint. Keep elbow and shoulder still.

Afterwards, do the same thing except with numbers up to 20. And that’s the exercise routine.

Repeat the exercises one or two more times throughout the day. You may feel much less pain or discomfort within a few days.

Lorra Garrick is a former personal trainer certified by the American Council on Exercise. At Bally Total Fitness she trained clients of all ages for fat loss, muscle building, fitness and improved health. 


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