Your wrists are an important part of your body. But sometimes we take their function so lightly that we completely neglect it. Wrists are essential when it comes to day-to-day activities; whenever we use our fingers, we use our wrists. However, quite often due to pressure on the wrists we start experiencing pain, inflammation and sometimes even injury.
Fortunately, there are a lot of exercises and strategies to prevent wrist problems and injuries from occurring in the first place.
Physical and Occupational therapists will often prescribe wrist exercises to help patients recover from injury or regain mobility and strength after surgery. If you’re experiencing wrist pain, it’s better to seek medical advice from a healthcare professional before practicing wrist-strengthening exercises.
Common Wrist Injuries
If you’re someone who goes to the gym regularly to build your muscle groups, you might be familiar with the common injuries that arise when you’re working on strengthening those arm muscles and your wrists start hurting. Suppose you’re working out under a barbell rack & rig and suddenly feel a slight strain on your wrist while lifting a dumbbell, it might be a sign for you to start exercising and strengthen your wrist muscles.
Some common wrist injuries are carpal tunnel syndrome when undue pressure is continually exerted on the median nerve where it crosses the wrist. Tendonitis is from inflammation of tendons due to strain, overuse or injury, because tendons connect muscles to bones. Sprains and strains can occur when the ligaments in the wrist undergo excessive stretching or tearing. Last of all, wrist fractures. Let’s see what exercises you can take up daily to prevent injuries.
Exercises to Strengthen Wrist and Improve Wrist and Finger Movement
1. Praying Position Stretches
To do this exercise stand upright and bring your palms together as if in a prayer position, ensuring that your elbows touch each other. Your hands should be close to your face, with your arms connected from your fingertips to your elbows. Slowly spread your elbows apart while lowering your hands to waist level. Once your hands reach your belly button or you feel the stretch, pause for 10 to 30 seconds and repeat 2-3 times.
2. Steeple Stretch
For this one maintain the same ‘prayer position’ as the above exercise. Spread your fingers and thumbs as wide as you can comfortably. Keeping your fingers of each hand together, separate your palms while your fingers stay together. Pause for 10-30 seconds then bring palms back together and repeat 2-3 times.
3. Extended Arm
For this, stretch one of your arms forward at shoulder level with your palm facing the ground and your fingers pointing downward. Use your other hand to gently pull your fingers back towards your body. Maintain this position for 10 to 30 seconds. Repeat to finish 2-3 sets.
4. Finger Flicks
Extend your arms in front and squeeze both hands into tight fists and quickly flick all 10 fingers out as wide and straight as possible. Repeat this for 30 seconds to stretch the wrist & finger muscles.
5. Finger Slides
This exercise is a great way to improve your range of motion in your fingers. With your elbows at your sides hold your forearms out to the front with your palms facing forward. Without making a fist, slowly slide the fingertips moving each joint towards the base of your fingers and then the bottom of your palm. Reverse the movement, making sure to articulate the fingers uncurling. Repeat together 5-10 times or do on each side separately.
6. Clenched Fists
Sit down and place your open palms on your thighs, facing upwards. Lightly close your hands into fists, raise your fists off your legs, and draw them towards your body, bending at the wrist. Hold this position for 10 seconds, then lower your fists, slowly spread your fingers wide, and repeat 10 times.
7. Figure Eights
For this one, interlock your fingers before you, keeping your elbows tucked into your sides. Gently move your interlocked hands in a figure-eight pattern to the Right, allowing your wrists to rotate fully so your hand alternates on top. Repeat for 10 to 15 seconds. Then make the figure-eight pattern to Left, repeating for 10 to 15 seconds.
8. Eagle Arms
Extend your arms forward parallel to the floor, crossing your right arm over your left with the right arm on top. Bend your elbows and place your right elbow into the crook of the left so the backs of your hands touch. Raise and lower your arms to stretch the shoulders & upper arm. Hold for 10-15 seconds and repeat 2-3 times. Repeat with your left elbow into the crook of your right arm. Hold for 10-15 seconds and repeat 2-3 times.
9. Dumbbell Wrist Extension
You can use a 2-5lb. weight or a light household item for this one. Hold the item in your hand, rest the forearm on a table, bench, or chair so that your wrist and hand are off the edge with your fingers facing down. Keeping your forearm still, lift it up by curling your hand up and back towards your arm until the wrist is fully extended. Pause there for a second and repeat for 2-3 sets of 8-12 reps on each side.
10. Forearm Rotation
This one is pretty easy provided the technique is right. Make sure that the movement comes from below the elbow and not from the shoulder. Holding a lightweight item in your hand, rest your forearm on a table so that your wrist and hand are off the edge with your palm facing the floor. Keeping your upper body still, slowly turn the hand until your palm faces the ceiling. Pause there for a second and repeat for 2-3 sets of 8-12 reps on each side.
Bonus- Eggsercizer Squeeze
Hold the Eggsercizer in your hand with the thick end by the thumb and index finger and the thin end toward the little finger. Grasp with all fingers and your thumb and hold 5-10 seconds and repeat 2-3 times. Do the same with the opposite hand.
Next hold the Eggsercizer with your index finger and thumb. Squeeze for 5 seconds. Switch to the middle finger and thumb, then ring finger and finally the little finger, each time squeezing for 5 seconds. Switch to your other hand and repeat 2-3 times.
Tips and Takeaways
Repetitive strain on wrists can cause a lot of pain over time. So, it is essential to take regular breaks from spending time on your hands and long typing sessions. During these breaks you can perform gentle wrist stretches, and simply shake the stiffness out of your hands.
It becomes essential to maintain good overall health, which can also contribute to your hands and wrists health as well. Eat balanced meals and stay hydrated, and lastly regular exercising is a cherry on top.