10 Helpful Stretches For Wrist and Wrist Strength Exercises

Do you know daily typing on keyboard and rotating the steering or any activity related to wrist could make your wrist weak ?

Research shows that, performing hand and wrist stretches built mobility and performance by reducing risk of any injury.

Why hand and wrist stretches daily ?

Performing stretches for wrist can build mobility and increases wrist strength. Every sport person perfect stretches for preventing hand injuries. Wrist stretching lowers the risk of injuries. If you have serious problem with joint or any problem then you should consult physiotherapist or doctor to get better treatment for yo Performing stretches for wrist can build mobility and increases wrist strength. Every sport person perfect stretches for preventing hand injuries. ur wrist and hand. You can do better streching while sitting on desk anywhere. Pain in wrist joint can leads to carpel tunnel syndrome. Then you must perform carpel tunnel stretches.

Your hand and finger are perfect set of different muscle and joint that moves together for any task. They are moves frequently rather than other muscle in our body – Austin Martinez.

Austin Martinez recommends stretching hands and wrists at least two to three times a day.

Simple Stretches For Wrist

These are simple wrist streching can perform at your home.

1. Praying Position

  • Come to the praying position place your palm in front of your face, touch your elbow each other.
  • Press your palm against each other and spread your elbows.
  • Draw you palms slowly to the belly button or as you comfort.
  • Hold for 10-20 second.

2. Extend Arm

  • Draw you hands to the sky and palms facing up to the sky.
  • Gently draw your hand backside of your body.
  • Now only move down your palms facing to floor with straight hand.
  • Hold for 10-20 second
  • Repeat palm movement

3. Clinched Fist

  • Come to the seated position and place your hands on thighs.
  • Close your hand to the fists.
  • Your forearms well touched on thighs.
  • Life upward your fists and slowly open fingers.
  • Practice for 5-7 minutes. This exercise for how to strech wrist.

Read more for wrist pain injury

Wrist Strength Exercise

I explained exercise below whether you are at home or office for how to increase wrist strength and flexibility.

1. Dark Press

Dark Press exercise helpful for building strength in the muscles.

  • Place your arm under the table and plam under the table but facing up.
  • Press desk upward for 10-15 seconds and repeat.

2. Tennis Ball Squeeze

  • Take a tennis ball and press into your palm muscles
  • Practice for 2-4 minutes (If you are feeling some pain then stop)

3. Thumb Work

Thumb work exercise best for streaching wrist flexors

Push

  • Make a fist like thums up
  • With other free hand firm thumb
  • Gently press thumb to the back side and create resistance to do not move thumb
  • Hold for 5 second and repeat with another hand thumb

Pull –

  • Make a thumb fist and thumb up
  • With other free hand firm thumb
  • Gently press thumb to the front side and create resistance to do not move thumb
  • Hold for 5 second and repeat with hand thumb.

Read more Warm up for wrist pain

Yoga For Wrist and Hand Strength

Yoga is helpful for wrist strength exercise.

Figure Eights

  • Interlace your hand in front of your body.
  • Your elbows should be tucked by side of body.
  • Move hand slowly in figure eight motion allow to free motion of your hand.
  • Perform for 8-10 times

Eagle Arm

  • Place your arm by 90 degree angle in elbow in front of your body
  • Draw left arem place over the right arm and cross it over.
  • Try to touch right hand palm to the left hand palm.
  • Practice 5-6 breath.

Wrist Extension With Elbow Extended

  • Extend your right hand with stright elbow.
  • Palm facing up fingers to the ground.
  • Gently with left hand pull fingers back side to the body
  • Switch hand

Wrist Extension With Elbow Extended

  • Come the seated position
  • Place your right elbow on right thing.
  • Palm facing up.
  • By left hand pull right hand fingers to the ground gently.
  • Then switch hand.

Perfect perform these exercises and you for wrist starches. Share with colugue, friend or family. You will get lot of benifits and flexibility.

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