Do you often find yourself with strained or sore wrists? Chances are, the muscles that work to control your wrists are not as strong as they should be. By completing some wrist-strengthening exercises a few days a week, you can make yourself a lot less prone to soreness and injures. Here are three great exercises to start with.
Forward Wrist Curls
You can do this exercise with two dumbbells or with one barbell. Sit with your forearms stretched across a bench or table. Your palms should be pointed up and your elbows should be planted firmly on the table while your wrists and hands hang off the edge of the table. Grasp one dumbbell with each hand, or grasp the barbell with both hands. Start with your wrists extended, and then curl them up towards the your elbows, keeping your elbows and forearms planted firmly on the table. Hold this position for a count of three, and then slowly uncurl you wrists. Repeat for a total of three sets of 10 repetitions. As you get stronger, you can add more weight.
Reverse Wrist Curls
This exercise is similar to the first one, but instead of starting with your palms facing up, you start with your palms facing down. Your forearms and elbows should still be firmly planted on the table. Grasp the weight or weights in your hands, and start with your wrists bend towards the floor. Slowly curl your wrists backwards, raising the weights towards the ceiling. Hold for three seconds, and then lower the weights back down. Aim to do three sets of 10 reps.
This exercise helps strengthen the muscles you use to turn and twist your wrists. Sit on a bench with your elbows planted on your knees. Hold a dumbbell in each hand, gripping them so that your palms face up towards the ceiling. Then, rotate both of your wrists inward and then outward. Do not move your elbows while you rotate – only move your wrists. Keep the motion going until your wrists feel fatigued. Rest for 20 seconds, and then repeat the process a second time.
Doing these exercises just three or four times a week should really help strengthen your wrists. If you continue to have trouble with wrist pain and strained muscles, talk to a physical therapist at a clinic like Physical Therapy Center PC. He or she can prescribe more specialized exercises to help prevent future injuries.