Wrist Building Exercises

Wrist exercises are designed to increase the strength of both hand and wrist muscles.

Wrist exercise improves the strength in the wrist and hand muscles. Most wrist exercises are completed using a resistance band, dumbbell weights or a tennis ball. Wrist exercises should not cause pain, however, during the fitness routine; you may feel fatigued due to the weakness in the muscles. Still, if you are experiencing pain or discomfort while performing these exercises, stop exercising and see a physiotherapist.

Tennis Ball Squeeze

Considered a basic wrist exercise, the tennis ball exercise makes use of squeezing a tennis ball to strength the wrist muscles. Hold the tennis ball in one hand. Squeeze the ball for five seconds and repeat 10 times. You will notice that with each repetition your muscles will lose strength due to the lactic acid released when exercising. As your wrist muscles gain strength, increase your repetition and squeeze time.

Wrist Flexion and Extension Exercises.

Using a resistance band, wrap your left or right hand around the band and place your elbow at a 90 degree angle. Place your other hand on your forearm for support. Ensure your palm is facing upwards. Curl your wrist in an upward motion for three sets of 10 repetitions to complete a flexion. Wrist extension exercises are similar to flexion exercise, except this time your palm is face down. Proceed to curl your wrist in an upward motion for three sets of 10 to complete the exercise.

Ulna and Radial Deviation Exercises

Using the resistance band, wrap your left or right hand around the band and place your elbow at a 90 degree angle. Place your other hand on your forearm for support. Ensure your thumb is facing up. Curl the wrist upward for three sets of 10 to complete a radial deviation exercise. For an ulna exercise, wrap your left or right hand around the band and place your arm straight down. Place your other arm on the forearm for support. Bend your wrist in the direction against the resistance band to complete the exercise. Start by doing three sets of 10 and increase the sets and reps as your muscles gain strength.

Advance Exercises

The advance exercises utilize dumbbells to complete flexion and extension exercises. These exercises require more strength than the intermediate exercises using a resistance band. Using dumbbells, place your arm on a bench with your wrists at the edge. With your palms facing up, curl the weight upward for three sets of 10 to complete a flexion exercise. For extension exercise, have your palms facing down and curl the weight in an upward direction for three sets of 10.

References

• Physio Advisor: Wrist Exercises