6 Wrist Exercises to Strengthen and Stretch Your Wrists

Wrist exercises help build strength in the muscles surrounding your wrists to support a full range of motion. Strong wrists are essential for avoiding repetitive motion injuries such as carpal tunnel syndrome. Physical therapists will often prescribe wrist exercises to help patients recover from injury or regain mobility after surgery. If you're experiencing wrist pain, seek medical advice from a healthcare professional before practicing wrist-strengthening exercises.

There are several notable benefits to practicing wrist exercises.

1. 1. Wrist exercises increase flexibility. The wrist is capable of a wide range of movements, including pronation, supination, and radial/ulnar deviation. Wrist exercises help stretch the ligaments in the wrist to promote wrist mobility and increase flexibility.
2. 2. Wrist exercises help prevent wrist pain and injury. Weak wrists are more vulnerable to fractures and sprains. Repetitive movements can cause wrist pain by placing undue stress on the median nerve (the nerve extending from your hand to your upper arm), which can lead to carpal tunnel syndrome. Building strength in your wrist muscles helps alleviate stress on the median nerve and provides strength to protect the wrists from injury.
3. 3. Wrist exercises help build grip strength. The range of motion used to practice wrist exercises engages the forearm muscles to help build grip strength. A strong grip is essential for many upper-body exercises, such as pull-ups and barbell bench presses.

Practice wrist stretches and exercises as part of a regular strength-training program.

1. 1. Dumbbell wrist extension: To perform dumbbell wrist extensions, get into your starting position by sitting in a chair at a table, stretching your forearm out in front of you on the table, and suspending your wrists past the edge of the table. Grip a light dumbbell in one hand with your palm facing down and gently extend your wrist to lower the weight. Then curl your wrist back toward you to lift the weight. Perform 10 repetitions, then repeat the exercise with the opposite hand.
2. 2. Wrist curls: To perform wrist curls, get into your starting position by sitting on a bench or chair, leaning forward until your forearms can rest comfortably on your thighs, and suspending your wrists past your knees. Grip a light dumbbell in each hand, palms facing up, and gently extend your wrist to lower the weight, then curl your wrist back toward you to lift the weight. Repeat up to 10 times.
3. 3. Resistance band extension and flexion: This exercise uses the same range of motion as wrist curls, but uses the aid of a resistance band instead of a dumbbell. Sit comfortably in a chair in front of a table. Place your forearm on the table with your palm facing down and hang your wrist off the edge. Place one end of the resistance band around your foot and the other end around the back of your hand. You can also wrap the resistance band around your hand for increased tension. Slowly lift your hand to pull back against the resistance band. In a controlled movement, lower your hand back down. Perform 10 repetitions, then repeat the exercise with the opposite hand.
4. 4. Open-hand extension and flexion stretch: Paired wrist movements called extensor stretches and flexor stretches are simple stretching exercises to help extend your wrists. To perform these stretches, stand straight with relaxed arms, then hold your right arm straight out in front of your body at shoulder height. Lift your right hand so that your palm is facing away from you (wrist extension stretch), and gently use your opposite hand to deepen the stretch. Next, drop your hand so that your palm is facing toward you (wrist flexion stretch), and once again, gently use your opposite-side hand to deepen the stretch. You should feel these stretches in your wrist and forearm.
5. 5. Prayer stretches: Prayer stretches work your forearm, wrist, and hand muscles. To perform a prayer stretch, sit in a comfortable position with your elbows bent inward at a 90-degree angle, your palms pressed together, and your fingers pointed upward. Slowly lower your hands down your chest, extending your elbows until you feel a gentle stretch in your wrists. Hold for several deep breaths, then release.
6. 6. Pronation and supination stretch: Pronation and supination are the names for the rotating abilities of your wrists. To stretch your rotation muscles, sit in a comfortable position with your right elbow supported by your right knee or a table with your palm facing up. Then, gently rotate your palm inward until it is facing the ground. Repeat several times for each wrist. You can add a light dumbbell to increase the difficulty.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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