If you want to strengthen and maintain a healthy wrist, you need to follow a good exercise regime. Wrist exercise only needs very basic things like You must have a small weight, a table for resting your forearm, and a small resistance band as an alternative to weight. Suppose you recently come across an injury and need physiotherapy for rehabilitation, and come back to your previous functional level. In certain cases, your therapist may suggest a wrist strengthening workout to regain normal wrist and arm functionality. Wrist strengthening exercise is very effective among certain forearm ailments such as Carpal tunnel syndrome, hand trauma recovery, Wrist surgery rehabilitation, Humerus fracture, Colles’ fracture, Boxer’s fracture, stroke recovery.
Games or sports that are associated with throwing a ball or catching overhead motions develop a high risk of wrist injuries. Therefore, if you’re a sportsperson and play sports like golf, baseball, volleyball then you need to include a wrist strengthening workout in your injury prevention program.
1. Fix your alignment
It is a great exercise to fix your wrist pain. It is one of the common mistakes beginners perform in pressing movements like overhead press, bench press. Here basically you need to relax your arm. When you press a barbell or dumbbell, it is crucial that you have the handle in the proper place in your hand, and thereby your wrist gets engaged in a particular position. Thereby, a perfect alignment puts both of your dumbbells at straight-line.
Fixing in alignment stacks the weight of the joint and reduces stress at the wrist. When you perform strength training, please make sure you’re following proper alignment.
2. Squeeze Harder
This training does two things for you. Firstly, it strengthens your wrist and forearms because you basically engage them when you lift weights. Even allow you to lift heavy loads by twisting on motor neurons.
Secondly, it is going to automatically fix your posture alignment. Do this by raising your arm in front of your body and allowing your wrist to hang through limp. Now create a fist and squeeze properly and make a tight punch. Have you seen how your limp wrist shot up to make the rear of your hand resemble the remainder of your lower arm?
That is the thing great arrangement is.
3. Do Wrist Curls
There are two essential movements the wrist makes: flexion and expansion. Flexion is the point at which your palm draws nearer to your internal lower arm. Expansion is the point at which the back of your hand draws nearer to your external lower arm.
Wrist curls are very simple. Get a dumbbell (a soup can will work), turn your palm towards the ceiling, then, at that point, loosen up your wrist so it hangs. Then, curl the dumbbell towards the top just permitting the hand to move-not the entire arm. Congrats, you’ve recently done a wrist curl. Once in a while, it is useful to rest your lower arm across a seat or counter to settle the arm
4. Perform wrist extensions
Wrist curl is the integrated part of wrist flexion; However, you require to maintain an equilibrium with the extension. We previously said wrist flexion offers you a lot of effort with absolute strength training. But stretching and extension are often neglected by any means. This kind of imbalance usually develops pain in your wrist joints. Wrist extension is very simple and easy. Hold a dumbbell or soup, twist your palm down facing the ground, then release your wrist so that it remains in a hanging position.
Next, make a curl with a dumbbell, and then lift up towards the sky which allows the hand movement, not holding the complete arm. And yes! You’ve successfully done wrist extension. In some situations, it is always good to rest your forearm across a bench or a plane table to stabilize the arm.
5. Use a wrist roller
Wrist rollers are magnificent on the grounds that they join both wrist flexion and expansion. Notwithstanding, they are not so promptly accessible as hand weights or soup jars. You can make one assuming you do a fast Google look for DIY guidelines, however, don’t do that. You get a wrist roller on Amazon at a cheap price. A wrist roller lifts resistance by rotating a thread around the pipe in your hands. Make it roll towards your wrist.
6. Push more
Most of the members’ wrists hurt while performing pushing exercises such as overhead press, push-ups, and bench press.
In addition to all other tips given by the experts, you would simply do these exercises to strengthen your wrist, advance the balance of your joint, and enhance wrist flexibility.
Use a smart grip trainer to increase your holding capacity. It not only improves forearm muscles, also strengthens the heart muscle and improves cognitive behaviour. So, it is a good thing to include a grip strengthening program in your fitness regime.