Welcome, friends! Have you ever felt your wrists ache after a long day of typing, writing, or maybe even playing sports? Well, you’re not alone! Our wrists do a lot of work every day, and sometimes they need a little extra care. That’s where exercises to stretch and strengthen wrists come in handy.

Think about all the things you do with your hands and wrists each day. From typing on a computer to gripping a pen or pencil, our wrists are constantly moving. Sometimes, all this movement can lead to discomfort or even pain. But fear not! With the right exercises, we can help our wrists stay strong and flexible.

In this blog, we’re going to dive deep into the world of wrist exercises. We’ll explore why they’re important, how they can benefit you, and, most importantly, we’ll learn some simple exercises that anyone can do to keep their wrists feeling great. So, grab a comfy seat and let’s get started on our journey to healthier, happier wrists!

General things about wrist exercises

What are wrist exercises?

What are exercises strengthening wrists? Exercises strengthening wrists are workouts that aims to make the muscles around them stronger. This helps your wrists move better in every direction.

When your wrists are strong, it lowers the chances of getting hurt from doing the same movements over and over, such as carpal tunnel syndrome.

Carpal tunnel syndrome
Carpal tunnel syndrome

What is carpal tunnel syndrome? Carpal tunnel syndrome is a common hand condition that makes your hand and arm feel strange, like they’re tingling or numb, and sometimes it hurts. This happens because a big nerve in your hand, called the median nerve, gets pressed or squeezed when it goes through a narrow space in your wrist. When this nerve gets squished, it can cause all those weird feelings in your hand and arm.

Sometimes, doctors who help with physical problems (like physical therapists) will tell you to do wrist exercises if you’re hurt or after you’ve had surgery to help you get better. If your wrists hurt, it’s best to talk to a doctor before you start doing exercises to make them stronger.

Exercises strengthen wrists and more…

Exercises strengthen wrists also prevent wrist pain and injury

Practicing exercises for your wrists is a smart way to keep them safe and avoid hurting them. When your wrists are weak, they’re easier to injure. Things like bending them too far or twisting them the wrong way can cause problems like fractures or sprains, which are painful and take time to heal.

Doing the same movements over and over again, like typing or using tools, can also make your wrists hurt. This happens because these movements put a lot of pressure on a big nerve in your wrist called the median nerve. When this nerve gets stressed out, it can lead to a condition called carpal tunnel syndrome, which can make your wrist hurt and tingle.

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But here’s the good news: by doing exercises to make your wrist muscles stronger, you can help protect them from getting hurt. When your wrist muscles are strong, they can handle more stress and strain, which means they’re less likely to get injured. So, by giving your wrists some love with exercises, you’re not only keeping them pain-free but also helping them stay strong and resilient.

Exercises strengthening wrists also increase flexibility

When you take the time to do exercises for your wrists, you’re giving them a good stretch. Your wrists are pretty amazing because they can move in so many different ways. You can turn your hand so your palm faces up or down, or you can move it from side to side.

These exercises help stretch out the ligaments in your wrist, which are like rubber bands that help your wrist move smoothly. By giving them a good stretch, you’re helping your wrist move even better.

Exercises strengthening wrists also build grip strength

But that’s not all! Doing exercises for your wrists also helps make your grip stronger. When you do these exercises, you’re not just moving your wrist; you’re also making the muscles in your forearm work hard. And when those muscles get stronger, they help you grab onto things tighter.

Having a strong grip is really important for lots of exercises that work your upper body, like when you want to pull yourself up on a bar or lift weights while lying down. So, by doing these exercises, you’re not just helping your wrists; you’re also making your whole upper body stronger.

6 Exercises to stretch and strengthen wrists

Strengthen wrists

Dumbbell Wrist Extensions
Dumbbell Wrist Extensions
  • Dumbbell Wrist Extensions: Sit in a chair at a table. Stretch your arm out in front of you on the table, letting your wrists hang over the edge. Hold a light dumbbell in one hand with your palm facing down. Slowly move your wrist down to lower the weight, then bring it back up towards you. Do this 10 times, then switch to the other hand and repeat.
  • Wrist Curls: Sit on a bench or chair. Lean forward until your forearms can rest on your thighs, with your wrists hanging over your knees. Hold a light dumbbell in each hand, palms facing up. Gently lower your wrists to lower the weights, then curl them back up towards you. Do this up to 10 times.
  • Resistance Band Extension and Flexion: Put your arm on the table with your palm facing down and let your wrist hang off the edge. Take one end of the resistance band and loop it around your foot. Then, wrap the other end around the back of your hand (Make it tighter if you want more of a challenge). Slowly lift your hand up against the resistance of the band. Then, bring your hand back down in a slow, controlled movement.Do this 10 times, then switch to your other hand and repeat the exercise. This will help make your wrists stronger and more flexible, which is super important for lots of activities!

Stretch wrists

  • Open-Hand Extension and Flexion Stretch: To start, stand up straight with your arms relaxed at your sides. Then, raise your right arm straight out in front of your body, keeping it at shoulder height. Turn your hand so your palm is facing away from you. Gently use your other hand to help you stretch a little farther if you can. After holding that for a bit, turn your hand so your palm is facing towards you. Again, use your other hand to help you stretch gently if needed.
  • Pronation and Supination Stretch: To stretch these muscles, sit comfortably and support your right elbow with your right knee or a table. Your palm should be facing up. Then, gently rotate your palm inward until it’s facing downwards. Repeat this movement a few times for each wrist (Make it a bit tougher, you can hold a light dumbbell while you do the stretch).
  • Prayer Stretches:  To do them, find a comfy spot to sit. Bend your elbows so they point inward at a right angle, and press your palms together with your fingers pointing upwards. Now, slowly lower your hands down towards your chest, straightening your elbows as you do. Keep going until you feel a gentle stretch in your wrists. Take a few deep breaths while you hold the stretch, then relax.
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Prayer Stretches
Prayer Stretches

These stretches are great for working out your forearm, wrist, and hand muscles.

How to work out safely and avoid injury

Before you start exercises to strengthen wrists

  • It’s a good idea to talk to your doctor if you have any health problems already.
  • Making sure you do exercises the right way is super important to make sure you stay safe and get the most out of them.

But, depending on what you can do and what feels best for you, you might need to change up the exercises a bit to get the best results.

When you’re picking weights to use

  • I’s best to choose ones that aren’t too heavy so you can stay in control of your body while you move.
  • And, while you’re doing your exercises, keep an eye on how your body feels.
  • If anything starts to hurt or feel weird, it’s important to stop right away.

Your body knows best, so always listen to what it’s telling you!

Other suggestion for exercises to strengthen wrists

If you want to keep getting stronger and stronger and make your body super strong, it’s important to do some things before and after your exercises.

  • First off, warming up is key! It’s like getting your body ready for action by doing some easy movements to get your blood flowing and your muscles warm.
  • And don’t forget about eating healthy food and taking breaks when you need them. Your body needs good fuel to grow strong and rest to recharge.
  • After you’ve done your exercises, your body needs time to recover and get even stronger.
  • So, it’s a good idea to wait at least a day or two before working out the same muscles again.

This gives them time to rest and grow stronger. So, by taking care of your body with warm-ups, good food, and rest, you’ll be on your way to building super strength!

If you need a detailed guide for exercises to strengthen wrists, this YOUTUBE video is made for you!

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