Three Simple Exercises To Improve Wrist Strength And Mobility

If you have any sort of problems with your wrists, from arthritis to carpal tunnel syndrome, performing some exercises to strengthen the muscles in this area is wise. Start working the following exercises into your routine, and you should notice your wrists become stronger and less prone to pain and fatigue.

Wrist Flexes

This exercise sounds incredibly simple, but once you perform it, you'll realize just how well it works the muscles in the back of your wrist. Hold your arm out in front of you with your elbow straight, but not locked. Then, with your fingers in a fist, bend your wrist so that your fingers are drawn in towards the inside of your arm. You'll feel the stretch and strain on the back of your wrist. Hold this position for 10 second, or for as long as you are comfortable. Rest for a few seconds, and then repeat for a total of 10 repetitions with each hand. After a week or two of performing this exercise, try holding it for 20 seconds per rep instead of 10.

Reverse Wrist Curls

This exercise will strengthen the muscles towards the front of your wrist. Since this set of muscles is usually stronger than the muscles on the back of the wrist, you need to perform this exercise with weights in order for it to be effective.

Sit on a sofa or chair with your elbow resting on the chair and between your legs. Grasp a light (1 - 2 pound) dumbbell in your hand, and hold your hand so that the palm side is facing upwards. Curl upwards through your wrist, bringing the weight toward the front of your arm. Then, slowly lower it back down again. Do not move your elbow! Repeat this movement 10 times with each hand, and work your way up to 20 repetitions with each hand.

Side Taps

This final exercise will improve the side-to-side mobility of your wrists. Set two tissue boxes about 10 inches apart on a table. Put your hand between them with your palm facing down. Then bend your wrist side to side, so your fingers hit one box, and then the other in rapid succession. Make sure you are bending only at the wrist and are keeping your hand flat. You may have to adjust the space between the boxes, depending on the size of your hand. Try to keep tapping side to side with each hand for a full minute, and work your way up to 2 minutes.

For more help strengthening your wrists, speak to a physical therapist. He or she can recommend more personalized exercises to enhance your mobility and comfort.

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