Wrist workouts that prevent injuries and improve grip
What's the story
Wrist endurance is crucial for several daily tasks and sports activities. Strengthening the muscles and improving flexibility can help prevent injuries and enhance performance. Here are five exercises that can improve wrist endurance. They are simple yet effective, making them suitable for beginners as well as seasoned athletes. By including these exercises in your routine, you can achieve stronger, more resilient wrists.
Flexion
Wrist flexion exercise
Wrist flexion exercises target the muscles on the underside of the forearm. To do this exercise, sit comfortably with your forearm resting on a table or your thigh, palm facing up. Hold a lightweight object like a small dumbbell or a water bottle. Slowly lift your hand by bending at the wrist, keeping your forearm still. Repeat this movement 10 to 15 times to build endurance.
Extension
Wrist extension exercise
Wrist extension exercises strengthen the top side of the forearm muscles. For this exercise, sit with your forearm resting on a flat surface, palm facing down. Hold a light object in your hand and extend your wrist upwards while keeping your forearm stationary. Lower back to the starting position and repeat the movement 10 to 15 times.
Rotation
Wrist rotation exercise
Wrist rotation exercises improve flexibility and coordination in the wrists. Start by holding both hands out in front of you with elbows slightly bent. Rotate both wrists clockwise in small circles for about 30 seconds before switching to counterclockwise rotations for another 30 seconds.
Grip strength
Grip strengthening exercise
Grip strengthening exercises improve overall hand function by targeting multiple muscle groups in the hands and forearms. Use a stress ball or grip trainer for this exercise. Squeeze the object tightly with all fingers for five seconds before releasing it slowly. Repeat this process 10 times per session.
Stretching
Stretching exercise for wrists
Stretching is key to keeping your wrists flexible and injury-free. Extend one arm forward with fingers pointing downwards. Use your other hand to gently pull back on your fingers until you feel a stretch along the forearm. Hold the stretch for fifteen seconds before switching to the other arm.