5 easy exercises to strengthen your wrists
What's the story
Wrist strength plays an integral role in our everyday life and in the health of our hands.
Be it typing on a keyboard or lifting weights, stronger wrists can improve your performance and minimize the risk of an injury.
By adding certain exercises in your routine, you can keep your wrists flexible and build their endurance.
Here are five exercises to improve wrist strength.
Flexor stretch
Wrist flexor stretch
The wrist flexor stretch focuses on the muscles on the underside of your forearm.
For this exercise, extend one arm in front of you, palm facing up.
With the other hand, gently pull back the fingers until you feel a stretch along the forearm.
Hold for 15 to 30 seconds before switching sides.
This stretch improves flexibility and reduces tension in the wrist area.
Extensor stretch
Wrist extensor stretch
The wrist extensor stretch targets muscles on top of your forearm.
Extend one arm with your palm facing down, then use the other hand to gently press down on the back of your hand until you feel a stretch on top of your forearm.
Hold this position for 15 to 30 seconds before repeating on the other arm.
This exercise helps balance muscle tension around the wrist joint.
Curls exercise
Wrist curls with light weights
Wrist curls are effective for building strength in both flexor and extensor muscles of the forearm.
Sit comfortably with a light weight, like one kilogram or two kilograms dumbbell, in each hand resting over knees or a bench edge, palms facing upward for flexors and downward for extensors.
Slowly curl wrists upwards, then lower them back down through full range motion without moving arms from their position.
Squeeze ball
Squeeze ball exercise
Using a squeeze ball can boost grip strength and work out hand and wrist muscles, enhancing endurance.
Simply hold a small rubber ball, squeeze tightly for a few seconds, then release.
Repeat several times per session, but don't overexert.
Always listen to your body to avoid strain and focus on gradual improvement for long-term wellness.
Rotation movements
Pronation and supination movements
Pronation and supination involve rotating palms downward and upward, engaging different muscle groups around the joints.
These movements improve stability and coordination between the upper limbs, enhancing functional capabilities.
It's important to start slow, gradually increasing intensity according to personal comfort.
Prioritize safety to avoid potential harm, focusing on controlled conditions for betterment in self-care practices.