17 Wrist Exercises & Stretches
NOTE: Do these exercises post-recovery under the supervision of a trained physical therapist.
1. Wrist Circles
Target – Wrist flexors, extensors, pronators, and supinators. 3 sets of 10 reps in each direction
2. Wrist Curl Exercise With Dumbbells
Target – Wrist flexors, extensors, pronators, supinators, and brachialis. 3 sets of 10 reps Tip: Do not use heavy weights if you are a beginner or have a wrist injury. Wear wrist support if needed.
3. Reverse Wrist Curl Exercise With Dumbbells
Target – Wrist flexors, extensors, pronators, and supinators. 3 sets of 10 reps with each hand
4. Resistance Band Wrist Flexion Exercise
Target – Wrist flexors and extensors. 2 sets of 10 reps with each hand
5. Resistance Band Wrist Extensor Exercise
Target – Wrist flexors and extensors. 2 sets of 10 reps with each hand
6. Wrist Roller Exercise With A Dumbbell
Target – Wrist flexors and extensors. 2 sets of 10 reps in each direction
7. Dumbbell Seated Supination And Pronation
Target – Wrist pronators and supinators. 2 sets of 10 reps with each hand
8. Dumbbell Radial And Ulnar Deviation
Target – Flexor and extensor carpi ulnaris and flexor and extensor carpi radialis. 2 sets of 10 reps with each hand This exercise can also help alleviate symptoms associated with cubital tunnel syndrome by strengthening the muscles and improving flexibility in the wrist and forearm.
9. Barbell Reverse Wrist Curl Exercise
Target – Wrist flexors and extensors. 3 sets of 10 reps Including biceps exercises for women in your workout routine can complement wrist curls and enhance arm strength.
10. Wrist Exercise With Tennis Ball
Target – Wrist flexors and extensors. 3 sets of 10 reps
11. Wrist Strengthening Stretches
Target – Wrist flexors and extensors. 2 sets of 30-second hold for each hand
12. Wrist Strengthening Plate Pinch Exercise
Target – Wrist flexors and extensors. 3 sets of 3 reps This exercise can also be beneficial as part of trigger finger exercises to improve finger strength and dexterity.
13. Wrist Grip Strengthening Exercise
Target – Wrist flexors and extensors. 2 sets of 10 reps
14. Wrist Exercise With Putty
Target – Pronators, supinators, wrist flexors and extensors. 1 set of 2 exercises
15. Foam Rolling For Wrists
Target – Wrist and forearm muscles. 2 sets of 10 circular motions with each hand
16. Prayer Stretch
Target – Wrist flexors, extensors, supinators, pronators, and brachialis. 3 sets of 10 reps
17. Wrist Walking
Target – Wrist flexors, pronators, extensors, supinators, and brachialis. 3 sets of 10 reps
Wrist And Forearm Muscles Involved In Various Movements
Wrist Flexors – When you flex your wrist or when your palm is moved toward your forearm. Wrist Extensors – When your palm moves away from the forearm. Supinators – When you flip your palms up. Pronators – When you flip your palms down.
Here’s a list of injuries you can prevent by adding wrist and forearm strength exercises to your daily workout routine:
Wrist Tendonitis – Inflammation of the tendons around the wrist joint. Wrist stretching works wonders for wrist tendonitis. Carpal Tunnel Syndrome – occurs when the median nerve is compressed as it passes through the wrist area. Light gripping and lifting exercises may help. Boxer’s Fracture – Fracture of the bones that form the knuckles. These bones are attached to all the five fingers and the wrist. Wrist extensions, side-to-side movement, grip strength training, wrist flexion and extension stretches may help in post-fracture recovery. You can also try finger exercises for wrist strength improvement, but only if your doctor recommends them. Colles’ Fracture – Fracture of the radius bone of the forearm near the wrist. Post recovery, exercise therapy like supination and pronation of the wrist and grip strength exercises may work. Smith’s Fracture – Fracture of the distal radius. It is just the opposite of Colles’ Post recovery, flexion, extension, and hand grip exercises that may help to achieve functional movements of the hand. Tennis Elbow (Lateral epicondylitis) – An irritation of the tissue connecting the forearm muscle to the elbow. Try tennis elbow exercises for wrist strengthening. Ball squeezing, wrist stretches, and wrist strengthening exercises can help relieve this condition. Golfer’s elbow (Medial epicondylitis) – Pain in the inner elbow or inflammation at the medial epicondylei A part that sticks out at the end of a bone where tendons (strong fibrous collagen tissue) and muscles are attached. . Ball squeezing, finger extension, and wrist extension exercises may help in recovery.
Trin, a blogger, shared how she dealt with a wrist injury caused by a triangular fibrocartilage complex (TFCC) tear. She had to wear a wrist splint and perform specific stretches to improve the condition of her wrist. She shared pictures of her wrist while doing wrist curls and recommended, “To increase the mobility of these palm muscles, I’m supposed to curl my fingertips inward so that they touch my upper palm, then flex the back of my fingers upwards…If you try this stretch, make sure your fingertips stay touching your upper palm throughout the whole stretch, and don’t overdo it (i).” Why is my wrist so weak? You may develop wrist weakness due to carpal tunnel syndrome, arthritis, tennis elbow, ganglion cystsi Non-cancerous lumps that most commonly develop along the tendons and joints of the wrists or hands. , or injuries. Can wrist ligaments repair themselves? Yes, mild to moderate wrist ligament injuries will gradually heal on their own with home remedies. Wrist rehab exercises and wrist stability exercises can help. Major wrist ligament injuries will require medical intervention. What does a torn tendon in your wrist feel like? If you experience pain, swelling, bruising, and difficulty moving the wrists, chances are you have torn a tendon in your wrist. Consult your doctor for proper diagnosis and treatment.
Illustration: Best Wrist Strengthening Exercises To Avoid Pain & Injury
Looking to strengthen your wrists without hitting the gym? Look no further! This inspiring video explains a series of home-based exercises to build wrist strength, and improve overall stability. Get ready to elevate your fitness game and watch the video now!
