Do you find that your wrists get sore after an afternoon of tennis or a few rounds of playing catch? Like any joint in the body, your wrists are more prone to overuse injuries and muscle strains if the muscles that come together to form the joint are not kept sufficiently strong. Performing these three wrist exercises every day will help strengthen your wrists, so you can leave pain in the dust.
This exercise will strengthen the muscles that allow you to turn your wrist from side to side. All you need to perform it is a hammer. Grasp the handle of the hammer, and stand with your arm at your side. Your thumb should be facing forward. Bend your wrist so that the hammer rises towards the ceiling, keeping your thumb facing frontwards and upwards. Then, bend your wrist in the other direction, lowering the hammer back to its starting point. Make sure you keep your elbow straight throughout the entire movement – only your wrist should be bending. Repeat this exercise 12 – 15 times with each arm.
This simple, yet highly effective exercise can be performed whenever you have a spare second in the day. It strengthens all of the muscles in your hand and forearm, helping to increase your wrist stability. Grasp a small ball (a tennis or baseball will work) in your hand. Wrap your fist around the ball, and grasp it firmly. Hold your grasp for about 10 seconds, and then release it. Repeat this action 10 times, and then switch to the other hand. If you find that the ball is irritating your fingers because it is too hard, you can try clenching a rolled up sock instead.
In addition to building strength in your wrist muscles, it's important that you also keep them loose. That's where this simple exercise comes in. Sit or stand in a comfortable position, and hold your elbow in place as you bend your wrist to trace the letters of the alphabet into the air. This is easiest to do with a closed fist, since you'll be less tempted to bend your fingers rather than your wrist. Spell the entire alphabet with each hand.
If you're suffering from ongoing wrist pain that does not subside with rest, make an appointment with a physician of physical therapist, such as someone from Surreyside Physiotherapy Clinic. You may be suffering from an underlying condition such as arthritis or carpal tunnel syndrome. Your healthcare provider will examine your wrists to arrive at a diagnosis and devise a treatment plan that is right for you.