Improve wrist flexibility with these 5 easy exercises
What's the story
Enhancing wrist extension flexibility is vital for many activities, including typing, playing musical instruments, and even certain sports.
This article provides a list of five highly effective exercises specifically designed to improve range of motion and flexibility in your wrists.
These exercises are not only easy to perform but also convenient as they don't require any special equipment and can be done practically anywhere.
Stretch 1
Wrist flexor stretch
Extend one arm in front of you, palm down.
Use your other hand to gently pull back on the fingers until you feel a stretch along the underside of your forearm.
Hold for 15 to 30 seconds and switch hands.
Repeat three times per hand to improve flexibility and decrease stiffness.
Stretch 2
Wrist extensor stretch
Extend your arm out in front of you, palm facing up.
With your other hand, gently pull back on your fingers until you feel a stretch along the top of your forearm.
Hold for 15 to 30 seconds, switch hands, and repeat three times on each hand.
This stretch complements the flexor stretch by targeting both sides of the forearm equally.
Stretch 3
Prayer stretch
Start by bringing your palms together in front of you at chest level, like you're praying.
Slowly slide your hands down towards your belly button, keeping them pressed together until you feel a gentle stretch in both wrists and forearms.
Hold for 20 seconds, then slowly release.
Repeat this exercise three times to improve wrist extension flexibility.
Exercise 1
Wrist walks
Place both hands flat against a wall at shoulder height, with fingers pointing upwards.
Slowly "walk" each finger down towards floor level as far as possible without lifting off from the wall or causing discomfort, and then walk them back up again.
This exercise not only improves flexibility but also strengthens wrist muscles over time.
Exercise 2
Tennis ball squeeze
Grip a tennis ball (or any other soft ball of similar size) in one hand and squeeze it tightly, but not to the point of pain or extreme fatigue.
Hold the squeeze for five seconds, then slowly release it.
Do this 10 times for each hand, once a day.
This easy exercise not only boosts your grip strength, but it also encourages wrist extension mobility by facilitating controlled movement.