Simple exercises for better wrist flexibility
What's the story
Strong and flexible wrists are crucial for not only our day-to-day activities but also for many sports.
By improving strength and flexibility, you can prevent injuries and optimize performance.
This article details five effective exercises to enhance wrist flexibility and strength, offering practical insights into the benefits of each exercise.
Whether you're an athlete or simply someone seeking to improve wrist health, incorporating these exercises into your routine is a breeze.
Drive 1
Wrist rotations
Wrist rotations are a quick and easy exercise to improve flexibility.
To do this exercise, hold your arm out in front of you with your palm facing down.
Then, slowly rotate your wrist as if you are drawing circles in the air. Do 10 circles one way and then 10 the other way.
This exercise increases the range of motion in your wrist joint, which improves flexibility over time and helps prevent injuries.
Drive 2
Wrist flexor stretch
The wrist flexor stretch focuses on the muscles located on the underside of your forearm.
Start by extending one arm straight out in front of you with your palm facing up.
Use your other hand to gently pull back on your fingers until you feel a stretch along your forearm.
Hold for 15 to 30 seconds before switching sides.
Doing this stretch regularly can increase flexibility and decrease tension in these muscles.
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Wrist extensor stretch
This stretch targets the muscles on top of the forearm.
Extend one arm in front of you with your palm facing down.
Use your opposite hand to gently press down on your fingers until you feel a stretch along the top of your forearm.
Hold this position for 15 to 30 seconds before switching to the other side.
Regular practice helps increase flexibility and decrease stiffness.
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Dumbbell wrist curls
These are great for strengthening both your wrists and forearms.
Sit with a dumbbell in one hand, resting that arm's elbow on your knee or a bench, with your palm facing up.
Curl the dumbbell upwards using only your wrist. Make sure to keep control throughout the movement. Do 10 reps per set, then switch hands.
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Reverse dumbbell wrist curls
Reverse dumbbell wrist curls work the opposing muscles compared to regular curls, placing greater emphasis on extensors instead of isolating the flexors, promoting balanced development between antagonistic muscle groups in each limb during your workout!
To perform properly: grip the weights securely but comfortably to avoid unnecessary tension elsewhere, focusing on the targeted area; repeat for multiple sets as desired!