5 exercises for stronger, flexible wrist muscles
What's the story
Wrist strength and flexibility are essential for day-to-day activities as well as several sports.
Strengthening these muscles ensures that you stay injury-free and perform better in activities requiring manual dexterity.
By incorporating specific exercises into your daily routine, you can improve your wrist's endurance, flexibility, and overall function.
Here are five effective exercises to build stronger, more flexible wrist muscles.
Curl exercise
Wrist curls with dumbbells
Wrist curls work on the forearm flexors, which are crucial for wrist strength.
To do this exercise, sit on a bench with your forearms placed on your thighs.
Grip a dumbbell in each hand with the palms facing up.
Gradually curl the weights up by bending at the wrists, then bring them down to the starting position.
Reverse curl
Reverse wrist curls
Reverse wrist curls are all about strengthening the extensor muscles of the forearm.
Simply sit on a bench with your forearms resting on your thighs, and hold dumbbells with palms facing down.
Lift the weights by extending at the wrists, and return to the starting position.
Rotation exercise
Wrist rotations using resistance bands
Wrist rotations are pivotal for enhancing the wrists' flexibility and range of motion.
To perform this exercise, first, secure one end of a resistance band under your foot. Then, grasp the other end with one hand.
Start by rotating your wrist in a clockwise direction for several repetitions.
After completing these, switch directions to perform counterclockwise rotations, ensuring both movements are done smoothly and steadily.
Squeeze technique
Finger squeeze exercise
Finger squeeze exercises are essential for improving grip strength, which is vital for maintaining wrist stability.
For this exercise, one should use a stress ball or an object with similar resistance.
Squeeze the object tightly for a few seconds, maintaining a firm grip at all times. Then, slowly release it to reap maximum benefits.
This routine, when done regularly, can significantly improve grip strength and wrist stability over time.
Rotation drill
Pronation and supination drills
Pronation and supination drills involve rotating your forearm while keeping elbows stationary against sides.
This helps increase rotational mobility around joints near elbows.
It also strengthens supporting musculature surrounding wrists themselves when done regularly over time.
There should be no excessive strain placed upon them during execution phase itself.