Written by James Cooper
Last Updated

Other than holding watches, bracelets, and armbands, the wrist directly affects our daily activities to pivot our hands in up and down directions to complete certain tasks. Yes, the hands are the ones that grab and grips but the wrists and forearms also carry and support the weight you are holding. Therefore, it is highly necessary to take care and strengthen your wrists to prevent injuries and maximize your lifting capabilities.

Aside from heavy lifting, your wrists can also be hurt from unsuspecting causes such as working with a computer. Holding a computer mouse placing your hands on a hard table surface is a recipe for carpal tunnel syndrome. This injury directly affects the median nerve which gives the sensation to 4 of your fingers in each hand. It will numb your fingers and make your wrist swollen.

So, don’t wait until it’s too late before you strengthen your wrist. Avoid inconveniences and delays to do your regular activities and exercises by following the care guide and exercises.

 

Wrist Strengthening Exercises

Just like any other workout, before you start working on your body part you first have to warm up. The purpose of warming up to loosen the muscles and the joints from stiffness. Simple cardio such as walking for a minute or two will do. It’s imperative to get your blood flowing to help you naturally move your wrists and forearms.

However, if your wrist is painful, it’s best to apply a warm compress first for about 15 minutes to increase blood flow on the affected area. However, you have to also assess if you are fit to do some exercises especially if you’re harboring pain. It could be very dangerous to push through and could cause a serious injury.

 

Palm Up, Palm Down

To start, you can position yourself standing or sitting then hold out your arms up to the side in a “T” form. Keep your shoulders and neck relaxed. Turn your hands simultaneously to face up to the sky. Hold the position for about 2 seconds then turn your hands down again. Repeat the movement at least 10 times.

Related read: Guide to the Best Wrist Weights in 2021

 

Ball Squeeze

For this exercise, you can use any soft or hard grip strength ball as long as it is as big as a tennis ball. For a relaxed position, take a seat and place the ball on your hand. Squeeze the ball as hard as you can and hold that grip for 3 to 5 seconds before releasing the squeeze slowly. Repeat 5 to 10 times at each hand.

 

Fist Clench

Place your arm on a table with your elbow resting on the surface of your arm upward. Make a fist then slowly stretch your fingers upward to open your hands to expose your palm. Repeat the movement 10 times for each hand.

You may also like: Guide to the Best Pull-Up Bars in 2021

 

Desk Press

For this exercise, you need to have a table or stable surface with available space under it. Sit comfortably, establish an ample space between your body and the table. Place your hands with the palm facing up under the desk and push upwards against the base of the desk. Hold the position for 5 to 10 seconds.

 

Rotation

For this exercise, prepare a chair and optional exercise equipment such as light dumbbells or resistance bands. To start, take a seat then bent your arms 90 degrees, the palms are facing down but the hands are clenched if you’re not holding a piece of exercise equipment. If you are using dumbbells or resistance bands, hold the equipment in your hands. Rotate both your hands simultaneously and slowly until your palms are facing up. Maintain the position for about two seconds, then, return your hands to the starting position by rotating your wrist back. Repeat the movement 10 times.

 

Wrist Curl

You can use light dumbbells or a resistance band for this exercise.

 

With Dumbbells

Sit comfortably minding your posture. Place your arms over your thighs, bent 90 degrees with your forearms and palms faced up. You can use any surface as an alternative such as a desk, or a bench. Slowly curl your wrists up, then slowly return your wrists to the starting position.

 

With Resistance Band

Position yourself to the start. Step on the end of the resistance band with your foot, then hold the other end with your hands. Curl your wrist with resistance and slowly get your hands back to your initial position. Perform the curls 10 times.

 

Take Care

Aside from doing warm-ups, stretching, and strengthening exercises to build strong wrists, taking care of your wrist is highly recommended to avoid injuries and mishaps when you’re in training lifting weights or even just doing your conventional work or task. After all, prevention is better than cure. Physical therapy can be expensive and injuries can disrupt the work that could cost you time and money. Here are some guidelines and tips on how to take care of your wrists.

 

Relax

Working at the office or at home could be very demanding and stressful that could lead to wrist pain and long-term problems. Before you get to a point when you have to get a physical therapist to solve your muscle and joint problems, you can try to do the therapy yourself by relaxing your mind and taking a break. If your work makes you sit for hours, make sure you get up once in a while and do some stretching. If your work is physically demanding, take time to rest your body.

 

Watch Your Posture

Proper posture can go a long way for you. It prevents your body from aching. In the case of your wrist, it is recommended that you avoid bending your wrist when typing and use a wrist cushion mouse pad.

 

Avoid the Cold

If you can, stay warm as much as possible. Cold temperatures can cause stiffness and pain in joints. Wear protective gloves and wrap yourself to warm your body.

 

Conclusion

Wrist exercises can help most definitely in providing wrist strength to enable and empower you through your workout and tasks. In comparison to other workouts for strength, exercises for this part of your body are relatively easier and enjoyable than you can even do at your office during a break. The wrist joint can be injured, too and when it does, it can be uncomfortable and inconvenient. So, don’t take your wrists for granted.

 

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