5 exercises for flexible, strong wrist joints
What's the story
Wrist joints are important for all daily activities, be it typing, lifting stuff, or other tasks. Keeping them flexible and strong is important for avoiding injuries and improving performance across tasks. Regular exercises can improve wrist mobility and strengthen them, preventing strain or discomfort. Here are five highly-effective exercises to improve the flexibility and strength of your wrist joints.
Stretch 1
Wrist flexor stretch
The wrist flexor stretch targets the muscles on the underside of your forearm. For this exercise, extend one arm in front of you with your palm facing up. Use your other hand to gently pull back the fingers until you feel a stretch along the forearm. Hold this position for about 15-30 seconds before switching to the other hand.
Stretch 2
Wrist extensor stretch
This exercise targets the muscles on top of your forearm. Extend one arm with your palm facing downwards. Using your other hand, gently push down on the back of your hand until you feel a stretch on the top side of your forearm. Hold this position for fifteen to thirty seconds before repeating with the other arm.
Rotation 1
Wrist rotations
Wrist rotations are simple but effective to improve joint mobility. Start by extending both your arms in front of you with fists closed. Slowly rotate both your wrists clockwise ten times, then switch directions and rotate counterclockwise another ten times. This exercise increases circulation and flexibility in the wrist area.
Strengthen 1
Ball squeeze exercise
Using a small rubber or stress ball can also help strengthen grip and wrist muscles. Simply hold the ball in one hand and squeeze it as hard as possible without it causing you any pain or discomfort. Hold each squeeze for three to five seconds before releasing it slowly. Repeat this ten times per hand.
Rotation 2
Pronation and supination exercise
This exercise is about rotating your forearms while keeping elbows close to your body at ninety-degree angles-palm facing up (supination) initially. Rotate palms downward (pronation) slowly while maintaining the elbow position throughout movement. Repeat ten times per set. Alternating between supinated and pronated position regularly improves overall joint health over time when practiced consistently along with other recommended routines mentioned above.