If you are looking to improve or maintain strength in your wrists, a proper exercise program is necessary. This step-by-step guide can help teach you simple exercises to perform at home.
They only require a small weight and a table to rest your forearm upon. If you do not have a dumbbell, you can use a can of soup or water bottle. These exercises can be performed with a resistance band as well.
Your wrists are complex joints with many bones, muscular attachments, and nerves that travel through the area. The muscles that move your wrists and forearms extend from areas above your elbow and from your forearm to your fingers.
If you have suffered an upper extremity injury and require physical therapy to help return to your previous level of function, then your physical therapist may prescribe wrist strengthening exercises to help you regain normal wrist and arm function.
Common Injuries
Common injuries that may require you to perform wrist strengthening exercises include, but are not limited to:12
- Carpal tunnel syndrome
- Boxer's fracture
- Colles' fracture
- Smith's fracture
- Humerus fracture
- After shoulder, elbow, or wrist surgery
- After a stroke
If you are an athlete who participates in a sport that requires throwing or overhead motions such as in baseball, tennis, or volleyball, then you may wish to incorporate wrist strengthening exercises in your injury prevention strengthening program. Strong wrists are also necessary to complete an effective golf swing.
Before starting this or any other exercise program, you should check in with your doctor to ensure that it is safe for you to proceed.
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