Spend 5 minutes a day for a more flexible wrist
What's the story
The scapholunate ligament plays a crucial role in wrist stability and function. Injuries to this ligament can result in pain, weakness, and reduced range of motion, significantly impacting daily activities. This article provides a selection of five exercises designed to strengthen the scapholunate ligament and enhance wrist stability. These easy-to-follow exercises can be seamlessly incorporated into your existing fitness regimen, providing a convenient and effective way to improve ligament strength.
Stretch
Wrist flexor stretch
Start by reaching one arm out in front of you with your palm facing down. Using your other hand, gently pull back on the fingers of the outstretched hand until you feel a stretch along the underside of your forearm. Hold this stretch for 15 to 30 seconds before releasing. Repeat three times on each side. This exercise stretches the wrist flexor muscles, reducing strain on the scapholunate ligament.
Extend
Wrist extensor stretch
Extend your arm palm-down, then flip it so your palm faces the ceiling. Use your other hand to press down on the fingers until you feel a stretch along the top side of your forearm. Hold for 15 to 30 seconds, and repeat three times per wrist. This exercise targets the extensor muscles, helping to balance strength around the wrist.
Grip
Grip strengthening squeeze
Grab a soft stress ball or similar object, grip it in one hand, and squeeze as hard as you can without causing discomfort. Hold that squeeze for a good five seconds, then slowly let it go. Do three sets of 10 squeezes with each hand every day. This exercise not only works on your grip strength, but also engages the stabilizing muscles around the scapholunate ligament.
Curl
Wrist curls with light weights
Holding a light dumbbell (one or two pounds) or a water bottle, sit comfortably with your forearm resting on a table or knee, allowing your wrist to move freely off the edge. With your palm facing up, slowly curl your wrist towards you, then lower it back down in a controlled motion. Performing three sets of 10 repetitions on both wrists will strengthen your flexor muscles without overworking them.
Reverse
Reverse wrist curls for balance
Reverse wrist curls strengthen the extensor muscles, which are important for providing balanced strength around the scapholunate ligament. By holding light weights with palms facing downwards, raise by extending wrists upwards, then lower slowly. Three sets of 10 repetitions on each side ensure both sides are equally strong, contributing to comprehensive ligament stabilization.