Have you ever felt your wrists giving out? They're probably not as strong as they should be. Many of us spend our days hunched over a computer, which puts extra strain on the joints in our arms and hands. If we don't learn how to strengthen these muscles—and do so regularly—we can end up with serious wrist problems down the line. Plus, strengthening your wrists can help improve grip strength for all kinds of activities (like rock climbing or gardening).
Wall Push Ups
- Stand with your feet shoulder-width apart and place your hands on the wall at about shoulder height.
- Keeping your arms straight, lower yourself towards the wall until your chin touches it (or as close as possible).
- Push back up to starting position and repeat 15 times for one set of this exercise. You can modify this exercise by putting one foot forward and bending the front knee so that there is less weight placed on your hands for a greater range of motion during each repetition if needed. This variation will also work both chest muscles more than the triceps alone since there's more leverage when using more leverage from extended arms at an angle away from the body--which means less pressure needs applied by each joint in order to achieve desired results!
Reverse Wrist Curls
A wrist curl is a strength-training exercise that targets the muscles in your forearms and hands. It's a great way to build up strength before an activity like rock climbing or basketball, or just to improve overall health and fitness levels.
The Reverse Wrist Curls exercise requires no equipment other than an object to hold on to--you can do it at home with dumbbells or kettlebells, or even use your own body weight as resistance if you have access to something sturdy enough (like a tree branch).
To perform this, move correctly:
- Stand with feet shoulder-width apart.
- Hold one end of the object in each hand; let them hang down at arm's length in front of you as if they were weights attached together by rope handles. The palms should face away from each other as they hang down toward the floor; don't allow them to touch anything during this movement! This position mimics how we use our wrists when doing everyday tasks like typing on computers or texting friends because it strengthens all four muscles responsible for rotation around these bones (supinator longus/brevis) while also working those smaller tendons that lead into those larger ones mentioned earlier too - flexor carpi radialis brevis/longus which are located deeper inside our forearm where most people don't ever get much stimulation from any kind of workout program unless specifically targeting them specifically via exercises such as these ones here today!
Wrist Extensions
This exercise is a great way to strengthen your wrists and hands. The more weight you can move, the stronger your grip will be. The exercise should be done slowly and deliberately with control in order to build strength over time. It's important not to rush through repetitions because it may increase the risk of injury if you're using too much weight or going too fast for your current ability level.
- How: Hold a 10-lb (5 kg) dumbbell in each hand with palms facing down and arms straight out at shoulder height, elbows bent 90 degrees, so they are parallel with the floor--this is called a "neutral" position. Keeping these positions intact throughout this movement means that as much work as possible has been done by stabilizing muscles rather than moving joints around unnecessarily. Why: This movement targets all four heads (and therefore both sides) of each wrist extensor muscle group.
- How many times per week: 2-3 sets of 6-10 reps per day for two weeks before increasing load/intensity.
- Benefits: Increases grip strength; improves postural alignment; helps prevent carpal tunnel syndrome
Reverse Wrist Flexions
To do reverse wrist flexions, place the palms of your hands on a flat surface with the fingers pointing away from you. Raise your arms until they're fully extended in front of you and then lower them back down slowly. Repeat for 10 to 12 repetitions two times per day on non-consecutive days (for example Monday/Thursday).
If possible, use an exercise band or tubing attached to a door frame as resistance by wrapping it around each hand; otherwise, just hold onto something heavy like dumbbells or water bottles while performing this movement.
The reverse wrist flexion targets the muscles in your forearms and upper arms (biceps). It also improves posture by strengthening these areas of the body which help keep shoulders back when standing upright instead of slouched forward towards our chests!
Wrist Rotations (with a resistance band)
Hold the resistance band in both hands and rotate your wrists as far as you can in each direction. Repeat 10 times in each direction, 3 times per week.
These exercises help strengthen your wrists.
You can strengthen your wrists with the following exercises.
- Wrist circles: Hold one arm out in front of you, palm facing down. Rotate your wrist in a circle clockwise 10 times and then counterclockwise 10 times. Repeat on the other side.
- Wrist extension: With an elastic band wrapped around one hand and secured to an object (such as a door), extend the fingers of that hand away from the body until they are straightened out completely--but do not lock them into place! Maintain this position for about 20 seconds before lowering back down slowly; repeat three times per set.
- Wrist flexion: Repeat steps 2-3 above but with palms facing up instead.
- Wrist rotation: Wrap an elastic band around both hands at once so that it forms two loops around each wrist; then secure both ends near where they meet at the center point between thumbs & index fingers (this should resemble four loops created by two bands). Rotate wrists upward from the neutral position until backsides touch together again; hold briefly before reversing motion back down into the original starting point position once more. Hand gripper exercise machines are commonly found at gyms or fitness centers where people can use them during their workouts because these machines provide resistance against squeezing motions made by users' hands when trying to close them around handles located within each chamber's interior space.
Conclusion
We hope you have enjoyed this article and found some exercises that will help strengthen your wrists. If you have any questions or comments, please leave them below!
