“Mommy wrist,” also known as “mommy arm” or “mommy thumb” (DeQuervain’s Tenosynovitis), is a type of tendonitis — inflammation of the tendons — that causes pain on the thumb side of the wrist.1 It happens when the tendons that help move your thumb become irritated and swollen as they pass through a narrow tunnel (called the first dorsal extensor compartment). This swelling makes it harder for the tendons to glide smoothly, which causes a whole lot of pain and stiffness.
It’s often called mommy arm because it shows up often in new parents who are doing a lot of lifting and holding babies in awkward positions — especially with the wrist bent or twisted. But it can also affect anyone who performs repetitive movements with their wrists and thumbs, like texting, gaming, or forceful gripping. Read on for mommy wrist exercises for pain relief and recovery.
Symptoms of mommy arm (or mommy wrist)
If you have mommy arm (pain on the thumb side of your wrist), you might notice:2
- Aching or sharp pain that may travel up your forearm
- Swelling or tenderness near the base of your thumb
- Stiffness when you try to move your thumb or grip objects
- A popping or catching feeling when moving your wrist
- Numbness or tingling around the thumb area
- Weakened grip strength or difficulty holding items like your baby or a cup of coffee
These symptoms usually get worse with movements like twisting your wrist, lifting, or making repetitive thumb motions (like texting).
What causes mommy arm?
Mommy wrist pain often happens because of overuse or repetitive strain on the tendons along the side of the wrist. Everyday activities — lifting your baby, carrying car seats, or frequent phone use — can overload these small tendons.3
One common cause is lifting with bent wrists, forcing the wrist and thumb to absorb most of the weight instead of the stronger shoulder and arm muscles. Over time, this repeated strain leads to swelling and irritation.
It’s also important to think beyond the wrist. Just like the pelvis acts as the “core” of the legs, the shoulder girdle (shoulder blades and surrounding muscles) serves as the “core” of the arms. When this area is weak or tight, the wrist compensates, increasing the risk of pain and injury.
That’s why treating mommy wrist isn’t just about the wrist itself — it’s about supporting your whole arm, even your whole body. Strengthening your shoulders, improving posture, and practicing mommy wrist exercises can help reduce pain, restore function, and prevent future flare-ups.
Quick tips to manage mommy wrist pain
The good news is that most cases of mommy arm can improve with simple, conservative treatments. The key is to reduce strain, calm inflammation, and support healing. Here are some quick and effective tips:
- Rest and modify how you lift. Try to lift your baby (or objects) by scooping under their bottom and keeping your wrists straight rather than bent down — pretend that you have Barbie hands!
- Ice the sore area. Apply an ice pack for 10–15 minutes a few times a day to calm inflammation.
- Use gentle support. Wearing a splint (like thumb spica splint) or compression sleeve can help rest the wrist and reduce pain during busy times.
- Try avoiding repetitive thumb pinching or wrist twisting. Be mindful of everyday motions that flare up symptoms, like wringing clothes or holding a phone for long periods.
- Alternate hands. Share the lifting work between both arms when possible.
- Ease tension with massage. Gently massage the forearm muscles to improve blood flow and reduce tightness.
- Stay ahead of inflammation. Ask your doctor if over-the-counter anti-inflammatory medications such as ibuprofen are appropriate for you.
- Seek support when needed. Don’t hesitate to ask for help with lifting or childcare tasks while your wrist heals.
If pain continues even with these measures, your healthcare provider might recommend corticosteroid injections to reduce inflammation, or in rare cases, surgery to release pressure on the tendons.
6 mommy wrist exercises for strength and flexibility
Once the pain and swelling start to calm down, gentle mommy wrist exercises can help restore strength, flexibility, and stability from the shoulder all the way down to the wrist. Strengthening the shoulder girdle—the “core” of your arms—is especially important for long-term recovery and prevention.
Below, you’ll find 6 helpful mommy wrist exercises designed to stretch tight areas, strengthen key muscles, and support better lifting mechanics. These moves are simple, effective, and can easily be done at home.
1. APL strengthening4
- Place one hand in front of you.
- Press your thumb outward against your opposite index finger for gentle resistance.
- Repeat for several repetitions.
2. Isometric radial deviation5
- Rest your forearm on a table with your thumb pointing up.
- With your other hand, gently resist movement as you move your whole wrist up in the direction of your thumb.
- Repeat for several repetitions.
3. Wrist flexion with band6
- Rest your forearm on a table, palm up.
- Hold a resistance band anchored under your foot.
- Bend your wrist upward against the band’s pull, then slowly lower.
4. Thumb and finger band strengthening7
- Wrap a rubber band (or two) around your fingers and thumb.
- Gently spread them apart against the band’s resistance.
- Slowly return to the starting position.
5. Scapular squeezes (shoulder blade pinches)
- Sit or stand tall with your arms by your sides, and elbows bent to 90 degrees, palms facing up.
- Hold the ends of a resistance band in each hand.
- Gently draw your shoulder blades back and down — like you’re trying to tuck them into your back pockets.
- Hold for 5 seconds, then relax.
- Repeat several times.
6. Wall angel8
- Stand with your back against a wall, feet a few inches out.
- Place your arms against the wall in a “goalpost” position (elbows bent 90 degrees). Squeeze your shoulder blades together gently.
- While keeping your shoulder blades squeezed, slowly slide your arms up the wall as high as you can while keeping contact with the wall, then lower them back down.
- Repeat several times.
Support your mommy wrist and whole body with the V-Hive
Taking care of your mommy wrist and preventing pain is easier when you have the right guidance. For more tips, exercises, and strategies to support your whole body now — and through all phases of motherhood — join the V-Hive today.
Start healing your mommy wrist, from your head to your toes.
Resources:
- Fakoya A.O., et al., (2023). De Quervain’s disease: A discourse on etiology, diagnosis, and treatment. Cureus.
- Satteson, E., et al., (2023). De Quervain’s tenosynovitis. StatPearls.
- Afshar A., et al., (2021). Pregnancy-related hand and wrist problems. Arch Bone Jt Surg.
- Rehab my Patient. Abductor pollicis longus strengthening. YouTube.com
- Rehab my Patient. Isometric radial deviation. YouTube.com
- Rehab my Patient. Wrist flexion with band. YouTube.com
- Rehab my Patient. Thumb and finger band strengthening. YouTube.com
- Rehab my Patient. Wall angel. YouTube.com
