Strengthen your wrist with these effective exercises
What's the story
The wrist plays a crucial role in the hand and arm's movements. Strengthening this area enhances overall wrist stability and function. This article provides a list of five highly effective exercises aimed at improving wrist strength. These exercises not only help prevent injuries but also significantly improve daily activities that require wrist movement.
Basics
Wrist flexion and extension
Wrist flexion and extension exercises can help strengthen the triquetral bone. Sit with your forearm resting on a table, palm facing down. Holding a lightweight or resistance band, bend your wrist upward, then lower it back down. For flexion, simply turn your arm over so your palm is facing up, and repeat the same motion. Perform three sets of 10 repetitions for each exercise daily to increase stability.
Grip power
Grip strengthening
Building grip strength is also a great way to stabilize the triquetral bone. You can do this by squeezing a stress ball or using a grip strengthener tool. Do three sets of 10 squeezes with each hand daily. Gradually increasing the resistance or difficulty level over time will further strengthen the muscles supporting the triquetral bone.
Side movement
Ulnar deviation
Ulnar deviation focuses on the triquetral bone and surrounding ligaments through side-to-side wrist motions. Holding a light dumbbell, rest your forearm on the edge of a table with your thumb facing upward. Move your wrist to bring your pinky closer to your forearm and then return to the starting position. Perform three sets of 10 repetitions on each wrist to effectively strengthen this area.
Curl plus rotate
Wrist curls with rotation
To further strengthen the triquetral, combine wrist curls with rotation. Start with a dumbbell in hand, palm up, and curl your wrist toward you. At the top of the curl, rotate your hand to face down before returning to the starting position. This exercise challenges multiple aspects of wrist stability.
Twist it
Pronation and supination exercises
Pronation and supination exercises strengthen the triquetral bone by working the primary and secondary muscles. Sit with your elbow bent at 90 degrees, holding a closed water bottle. Rotate the bottle left for pronation and right for supination, keeping your elbow stationary. Three sets of 15 rotations each will improve triquetral stability.