Try these exercises for better wrist strength
What's the story
Wrist flexibility and strength are crucial for many daily tasks and sports activities.
Improving wrist circumduction flexibility is essential to reducing injury risks, enhancing performance, and facilitating rehabilitation for individuals who have sustained wrist injuries.
This article provides a carefully curated selection of five exercises specifically tailored to improve wrist circumduction flexibility.
It presents a holistic approach to building healthier and stronger wrists.
Rotation
Wrist rotations for basic mobility
Wrist rotations are a basic but essential exercise to begin.
Extend your arm out in front of you, palm facing down.
Gently rotate your wrist clockwise for 10 seconds, then reverse to counterclockwise for an additional 10 seconds.
Perform this exercise three times on each wrist.
This exercise warms up the wrists and gets them ready for more strenuous exercises.
Prayer stretch
Stretching with prayer position
The prayer stretch is a highly effective exercise for enhancing flexibility.
Begin by either standing or sitting with your palms pressed together in front of your chest, fingers pointing upward.
Keeping your palms together, lower your hands toward your waistline until you feel a gentle stretch in your wrists and forearms.
Hold this position for 15 to 20 seconds, then gently release. Repeat the stretch three times.
Grip strengthening
Using a tennis ball for grip strength
Strong grip = healthy wrists.
Hold a tennis ball in one hand and squeeze it as hard as you can for five seconds before slowly releasing it.
Do three sets of 10 repetitions on each hand every day.
This exercise not only improves grip strength but also promotes wrist flexibility by working out the muscles around the wrists.
Flexion extension
Flexion and extension exercises
For flexion, stretch your arm out in front of you, palm facing down.
Use your other hand to gently pull back on your fingers until you feel a stretch along the underside of your forearm and wrist. Hold for 15 seconds.
For extension, apply gentle pressure to the back of your hand, pushing it down to stretch the top side of your forearm and wrist.
Resistance work
Incorporating resistance bands
Resistance bands are great for improving wrist flexibility because they offer constant tension.
Secure a band around your hand and anchor it under your foot or to a sturdy object.
Practice flexion (curling inward) and extension (stretching outward) against the resistance.
Do two sets of 10 reps on each side every day, and you'll notice a big difference in your wrist circumduction flexibility over time.