5 wrist exercises everyone must do
What's the story
Wrist exercises are important to keep the joints mobile and strong, particularly for people who type for long hours or make repetitive hand movements. These exercises can prevent stiffness, lower the risk of injury, and improve wrist function overall. A few simple wrist exercises in the daily routine can make a world of difference in flexibility and strength. Here are five effective wrist exercises to improve joint mobility and strength.
Tip 1
Wrist flexor stretch
Wrist flexor stretch is a great exercise to increase flexibility in forearm muscles. To do this stretch, extend one arm in front with the palm facing up. Use the other hand to gently pull back the fingers until you feel a stretch on the underside of your forearm. Hold for about 15 to 30 seconds before switching to the other arm.
Tip 2
Wrist extensor stretch
The wrist extensor stretch targets the muscles atop your forearm, helping you increase your range of motion. Start by extending one arm forward with your palm facing down. Using your other hand, gently press down on the back of your extended hand until you feel a stretch along the top of the forearm. Hold for 15 to 30 seconds before repeating on the other side.
Tip 3
Wrist circles
Wrist circles are great to improve joint mobility by increasing blood flow around the wrists. Begin by extending both hands in front at shoulder height with palms facing downwards. Gradually rotate both wrists clockwise 10 times and counterclockwise rotations another 10 times, making sure to keep smooth circular motions throughout each rotation.
Tip 4
Grip strengthening exercise
Improving grip strength is essential for overall wrist stability and function during daily activities or sports engagements (tennis or golf swings) where strong grips matter most! Squeeze a soft ball tightly using all fingers together then release after holding it firmly between three and five seconds; repeat this action 10 to 15 times per session regularly over weeks/months depending on personal goals set forth initially!
Tip 5
Pronation and supination exercise
This exercise improves rotational movement capabilities within joints themselves, greatly aiding better control over various tasks requiring precise handling skills like writing, drawing, etc! Hold a lightweight object (like a small dumbbell) securely with the elbow bent at ninety degrees close to the body side; rotate the forearm inwardly and outwardly, alternating directions slowly and in a controlled manner, completing eight to 12 reps each way per set. Performed consistently over time, achieving desired results eventually!