Effective and Simple Exercises to Strengthen Wrists

Some people assume that their wrists are not as important to exercise since they are more focused on building their abs, chest, and arms. In fact, you probably spent several minutes exercising these parts of your body without spending any time on improving wrist strength.

Strengthen Wrists the Right Way

Impingement is a type of injury that causes wrist pain. This condition occurs each time your radius ends up hitting the bones in your wrists. People who experience this often are those who perform gymnastics or practice yoga. Some poses or movements irritate your wrists by putting intense pressure on the joints. Weak or not flexible wrists are prone to impingement, along with aggravated ligaments and tendons.

When you have reached the end of your range of motion, the bones tend to contact. This is why it makes sense to attain flexibility to prevent the bones from contacting. Stretching your wrists side to side or back and forth can help exercise your joints. So, the stronger and more flexible your wrists get, the easier it will be for you to perform activities that will not harm your wrists.

This is why it is not right to overlook your wrists and the importance of developing their strength and excellent condition You need strong wrists when playing sports, performing manual work, or going through your daily activities. So, to help you achieve strong wrists, here are some tips to make this happen.

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Extend Your Wrists

Position the back portion of your forearm on either your leg or a table. Be sure to keep your palms facing up while maintaining an alignment between your hand and your arm. Gently place a weight in this hand, but be sure it is something that you can handle. Afterward, lower the weight slowly toward the floor. It should not take longer than 5 seconds for you to perform this movement before you bring your wrist to the starting position.

For this exercise, you should try to complete about 3 sets of 15 repetitions on each wrist. It will also help if you perform this movement about 5 days a week. However, do not hesitate to lighten the weight if you notice that you are slowly losing your form. Feeling extreme soreness is also a sign that you need to use a lighter load instead of pushing yourself further. You can only add more resistance once you can go up to 15 reps while maintaining the right form without feeling sore.

Strengthen Your Radius

Another exercise you can do is radial strengthening. This is a type of workout that requires you to bend the wrist toward the side of your thumb. To do this, simply hold a hammer while standing with your arms resting on the side. Next, tilt the hammer’s head slowly until it points at the ceiling, then bring it back down. In case you find it too easy to perform this exercise, you may add some weight by wrapping something around the hammer’s head.

Wrist Curls

An essential exercise for your wrist is the wrist curls. In fact, this is a basic exercise for your forearms and wrist because of the movements involved to strengthen these parts of your body. For this exercise, you will need either a barbell or a weighted dumbbell. A barbell works if you want to hit two hands at a time.

To begin, sit on a bicep curl rack or a bench. Then, hold the dumbbell in such a way that the palm is facing upward. Curl your dumbbell toward the wrist by using the forearm muscles. Next, lower the dumbbell and perform the same movement. Do these motions for your two arms. Once you feel the right amount of fatigue, you can stop.

Finger Curls

If you want to boost your range of motion, this exercise should be a part of your workout routine. You can further enhance your range of motion and strength of your arms with this workout, although you need to be very careful about not dropping the weight on the floor by accident.

Begin by standing with arms limply hanging down. Then, hold one dumbbell and just allow it to hang in front of the waist. Make it a point to relax the grip until the dumbbell rolls to the end portion of your fingers. Gently curl your fingers upwards, so you can grip the weight. Next, raise the dumbbell using your forearm muscles before lowering it to your fingertips.