Everyday activities for your hands include everything from grasping a steering wheel to tapping on a keyboard. Your wrists and fingers may become weak and stiff as a result of these repetitive motions.
Simple wrist exercises can aid in injury prevention. Exercise can keep your fingers and hands supple while also strengthening your wrists.
The importance of stretching wrists
Wrist-strengthening exercises improve flexibility and help reduce the possibility of injury. Stretching is advised as a preventative strategy or to lessen minor discomfort. However, unless prescribed by a medical practitioner, they ought not to be used by individuals who have inflammation or significant joint damage. This is due to the possibility that exercising in those circumstances could worsen wrist or hand damage.
Always with your physician before beginning any new exercises or treatments. It's critical first to identify the precise reason for your wrist pain.
6 best wrist exercises for stronger wrists
There are several exercises for increasing your wrist strength but given below are the top 6 wrist exercises that you must do whenever you can.
Wrist Extension With Dumbbell
You'll require a dumbbell, a chair, and a desk or table for the wrist extension.
- As you sit in the chair, rest your forearm on a nearby table.
- You should hang your hand and wrist over the side of the table while holding a 2- or 3-pound dumbbell.
- Lift the hand you're holding the dumbbell slowly so that the back of it goes toward the ceiling, palm down. Keep your forearm positioned flat on the surface.
- Hold the position with your wrist completely extended for a few seconds before lowering your hand gradually. 10–15 times should be added to the motion.
- Do two or three sets.
Stretches in prayer position
- Put your hands together in a praying stance while standing. Have your elbows in contact. In the direction of your face, place your hands. From the ends of your fingers to your elbows, your arms should be in close proximity to one another.
- Spread your elbows apart gradually while keeping your palms pressed together. Lower the hands to waist level while you do this. Stop when you feel a stretch or when your hands are in the direction of your belly button.
- Repeat after holding the stretch for 10 to 30 seconds.
- One arm should be extended in the direction of you at shoulder level.
- With your palm facing the ground, keep it down.
- Allow your wrist to relax so that the fingers are pointing down.
- Grab your fingers with your free hand and gently bring them back to your body.
- From 10 to 30 seconds, hold.
This exercise can be performed using a dumbbell, a resistance band, or just your own body weight. Use the bottom of your foot to keep one end of a mild resistance band down while your working hand is placed over the other end. Keep your dumbbells between 1 and 5 pounds, according to your experience.
- As you sit, raise your arm so that the palm is facing up. The arm may rest on a table, seat, or your leg.
- Raise your wrist in a baby biceps curl motion.
- Wrist back in original position.
- Perform this 10 times total, then switch sides.
Ensure that you simply move your wrist. Keep your shoulder and arm still while the wrist does all the work because this exercise is a wrist curl rather than a biceps curl.
Dumbbell wrist flexion
Holding the weight while keeping your forearm on the table, continue.
- Flip your hand over so that the palm is now facing up.
- Keep your arm's back flat against the surface. Next, extend your wrist so that your palm is facing upward.
- Hold this position for a couple of seconds after your wrist has fully extended. After then, gradually return your hand to its initial position.
- For two to three sets of ten to fifteen repetitions, continue the wrist flexion exercise.
- You can perform this exercise without a dumbbell as well.
- Put your open, palms-up hands on your thighs as you sit.
- Make slow fists with your hands. Avoid clenching too firmly.
- Lift your hands off of the legs and back to your body while keeping your forearms in contact with your legs.
- Ten seconds of holding.
- Slowly spread your fingers wide as you lower your fists.
- Do this 10 times
Pronated wrist curl
In a sense, these are wrist curls done upside down. You can work out without any equipment, a dumbbell, or a band.
- Lie down and raise your arm 90 degrees with the palm downward.
- Make a wrist curl.
- Wrist back in original position.
- Do this for 10 times total, then switch sides.
Check that the movement is limited to your wrist, just like with the prior maneuver. You might want to put your arm in a position where your wrist can hang off a bench or your leg. You'll have a greater range of movement for the exercise if your wrist hangs down at roughly a 90-degree angle at the beginning.
Almost everything will fit inside of this one. Try a towel or tennis ball.
- Hold your ball (or your preferred squeezable object) with your palm pointing up whether standing or sitting.
- For three seconds, squeeze your squeezy object as firmly as you can.
- Release your hold gradually.
- Do this 10 times, then switch sides.
Pay attention to your wrist strength and wrist stretches. You'll experience less discomfort at the keyboard and better outcomes at the gym if you carve out a few minutes each week for stretching and strengthening exercises. Or else you’ll end up having carpel tunnel syndrome.
In order to get the blood flowing, begin with a brief warmup. (walking is great). Every other day, perform three to four wrist-strengthening exercises. And to keep everything flexible and pleasant, perform 2 to 3 stretches each day.
You'll have enough power in your wrists to hang off the side of a building like the popular action star with the help of these workouts and an ergonomic typing position.
- Can you do wrist exercises every day?
Yes, you can! Lifters frequently experience wrist problems; from heavy benching to low bar squats, the wrists can develop chronic aches and pains. Your wrists may get more painful as a result of your everyday forearm training. If that's the case, you can still find activities that are effective for you.
- What happens if you overuse your wrist?
Tendinitis is the most typical repetitive overuse ailment in the hand and wrist. This illness develops when an irritated or overworked tendon—a line of tissue linking muscles to bones—becomes inflamed. Along with soreness and agony, surrounding soft tissue swelling is another common symptom.
- How do you prevent a wrist injury?
Avoid applying strong stresses to the wrist, particularly when it is extended. Try to maintain the wrists straight when moving whenever you can. Lift reasonably large objects, like binders that are fully loaded, with two hands. Utilizing two hands increases wrist position control and aids in weight distribution.