Maybe you’re recovering from a sprain or a strain. Or you have to stop and shake your wrist out when you do push-ups. Or your wrists are just screaming from the hours you spend at your computer. Building wrist flexibility & strength can help you prevent injury.
6 Wrist Mobility Exercises
You can actively fix your wrists using a series of wrist exercises every day.
Wrist Circles: To Increase Range Of Motion
- Bring your hands up with your elbows close to your body, making fists.
- Rotate your wrists in a circular motion.
- Try to keep your palms facing downward to maximize range of motion.
- Do 15-20 circles in each direction.
Desk press
- While seated, place your palms face up under a desk or table.
- Press upwards against the bottom of the desk.
- Hold for 5 to 10 seconds.
- This exercise builds strength in the muscles that run from your wrists to your inner elbows.
Tennis ball squeeze
- Squeeze a tennis ball or stress ball firmly for 5 to 10 seconds.
- This should not be painful. However, it should allow you to strengthen your wrists.
Backward Facing Wrist Stretch
- Place your hands out in front of you, rotating your wrists around so your fingers face your knees.
- Start with your fingers closer to your knees (this is easier than further away).
- Keeping your palms flat on the ground, shift your body back toward your heels, then forward toward your hands.
- Do 5 repetitions hold for 5-10 seconds on the 5th rep, and repeat for one more round.
Forward Facing Wrist Stretch
- Start with your hands flat on the floor, in front of you with your fingers facing forward.
- Ensure your elbow pits are facing forward and pulse forward for 5 reps, holding for 5-10 seconds on the 5th rep.
- Do one more round of pulses with a hold at the end.
Palm Heel Up Side-To-Side Stretch
- Place your hands flat on the ground with your fingers spread out.
- Lift the heel of your hands off the ground. Then push your hands into the ground while focusing on the knuckles, and go side to side.
- If this position is tough, bring your hands closer to your body.
- Do this for about 15 seconds going side to side.
Wrist Shake
- Shake your wrists out for 10-15 seconds.
- Practicing these exercises will help you improve your range of motion in your wrists, which can help you access more movements with less restriction and pain. Which makes them a great starting place for improving your wrist health.
But for your wrists to function at their best they also need to be strong.