Okay so for wrist pain there's a couple of easy stretches you can do and you can really do these anywhere. So the first one you can do is extend keep a straight arm here and you're just going to extend your wrist back. Okay you can also massage the muscles through here starting at your elbow working your way down. You can also put your hand on a flat surface and really just extend your arm kind of lean forward a little bit just getting a nice nice extension, a nice stretch through your forearm. The other one you can do is flexion okay so you're just going to pull your arm towards you again you can also massage the muscles starting at your elbow working down just really massage the muscles through there again flat surface. You're kind of pulling your hand up towards you a little bit making sure you have a nice straight arm getting a nice stretch through there.