5 exercises for stronger, more flexible wrists
What's the story
Wrist strength and flexibility are essential for everyday tasks and many sports.
However, a lot of people struggle with wrist discomfort due to repetitive tasks or lack of exercise.
Adding specific exercises to your routine can significantly improve wrist health.
These exercises target various muscles and tendons in the wrist, enhancing movement and reducing injury risk.
Here are five effective exercises to boost wrist strength and flexibility.
Stretch 1
Wrist flexor stretch
The wrist flexor stretch targets the muscles on the underside of your forearm, which can become tight from typing.
To do it, reach one arm out in front of you with your palm facing up.
Then, use your other hand to gently pull back on your fingers until you feel a stretch along the forearm.
Hold for 15 seconds, then switch sides.
Stretch 2
Wrist extensor stretch
This stretch focuses on the muscles on the top of your forearm, promoting wrist flexibility.
Extend one arm in front of you with your palm facing down.
Use your opposite hand to gently apply pressure on the back of your hand, pushing it down until you feel a stretch along the top of your forearm.
Maintain this position for 15 seconds before switching to the other arm.
Strengthen 1
Wrist curls with weights
Wrist curls strengthen both flexor and extensor muscles with light weights or resistance bands.
Sit with a weight in each hand, rest forearms on thighs and wrists hanging over knees.
Slowly curl wrists upwards towards body and smoothly lower them back down. Don't lift your arms from your thighs.
Strengthen 2
Reverse wrist curls
This exercise targets the extensor muscles specifically by reversing the motion used in regular curls.
While still gripping weights or bands, extend your wrist upward instead of curling it inward. This motion improves both muscle strength and flexibility.
This exercise is key to a healthy wrist and should be performed regularly for best results.
Remember to keep good form during the entire process to avoid injuries and to ensure maximum effectiveness.
Flexibility 1
Finger stretches
Finger stretches improve dexterity by focusing on the smaller muscles in the hands.
These stretches are important for increasing hand flexibility and strength, helping you do day-to-day tasks more efficiently.
Regularly doing finger stretches helps keep your hands healthy and prevents discomfort or injury.
This exercise might be simple, but it's super effective. Don't skip it when taking care of your wrists and hands!