Warm-up Exercise
Before moving onto the wrist strengthening exercises, here's a warm up exercise which will make your wrists flexible and strong. It simply involves rotating your hand from the wrist, 10 times in one direction and 10 times in the opposite direction. It is a good warm up exercise to avoid injury, before you begin the comparatively more strenuous wrist strengthening exercises.
Hand Gripper Exercise
A hand gripper strengthens the wrist and hand muscles. Hold the hand gripper in one hand. Now, use your hand and finger strength to make the handles of the hand gripper meet. Repeat this exercise ten times initially.
Chinese Hand Balls Exercise
Chinese handballs made up of glass, marble, bronze and steel , are available in varied sizes. Choose the size that you can hold easily. Keeping your forearm parallel to the ground, hold two balls in one hand. With your fingers, rotate the two balls on your palm. Move the balls both clockwise and anti clockwise. Continue with this exercise for two minutes, then change the hand. You may increase the time of exercise to five minutes after a few days. You can do this work while sitting in office. It is one of those wrist strengthening exercises which has many other benefits too, such as, it can provide relief to people suffering from arthritis or rheumatism in wrist joints. It strengthens the hand and the forearm as well.
Wind/Unwind Exercise
This exercise can be easily performed at home and without any exercise equipment. Simply tie an object with minimum 2 kg weight, such as, a two liter water bottle to one end of a long rope. Take the other end of the rope and tie it in the middle of a steel pipe. Now hold the steel pipe from near its ends and try to wind up the rope, by twisting your wrist and hands. When the rope is fully winded, unwind it by using the same procedure. Repeat three times.
Dumbbell Exercise
Dumbbell exercises are very beneficial for the body. Take one dumbbell of moderate weight. If you are a beginner, use a light-weight dumbbell. Rest your forearms on a table or bench. Hold the dumbbells in both the hands, with the palms facing the floor. Now lift the dumbbell by using only your wrists. Remember not to overstretch. Now bring the dumbbells back to the starting position. Repeat this exercise at least ten times. This exercise is known as wrist curls and is done to strengthen the wrist muscles and the upper side of the forearm. The same exercise can be done by making the palms facing upwards instead of the floor. These are known as the reverse curls and they help in strengthening the lower part of the forearm along with the wrist. Ideally, wrist strengthening exercises such as wrist curls and reverse curls, should be done twenty times, i.e. two sets of ten repetitions each.
These are some of the wrist strengthening exercises, which will not only strengthen wrists but also the fingers, hands and the forearms. Including these exercises in your exercise programs will ensure that next time, you won't have a problem carrying weights or opening a stubborn lid of a jar.
Before moving onto the wrist strengthening exercises, here's a warm up exercise which will make your wrists flexible and strong. It simply involves rotating your hand from the wrist, 10 times in one direction and 10 times in the opposite direction. It is a good warm up exercise to avoid injury, before you begin the comparatively more strenuous wrist strengthening exercises.
Hand Gripper Exercise
A hand gripper strengthens the wrist and hand muscles. Hold the hand gripper in one hand. Now, use your hand and finger strength to make the handles of the hand gripper meet. Repeat this exercise ten times initially.
Chinese Hand Balls Exercise
Chinese handballs made up of glass, marble, bronze and steel , are available in varied sizes. Choose the size that you can hold easily. Keeping your forearm parallel to the ground, hold two balls in one hand. With your fingers, rotate the two balls on your palm. Move the balls both clockwise and anti clockwise. Continue with this exercise for two minutes, then change the hand. You may increase the time of exercise to five minutes after a few days. You can do this work while sitting in office. It is one of those wrist strengthening exercises which has many other benefits too, such as, it can provide relief to people suffering from arthritis or rheumatism in wrist joints. It strengthens the hand and the forearm as well.
Wind/Unwind Exercise
This exercise can be easily performed at home and without any exercise equipment. Simply tie an object with minimum 2 kg weight, such as, a two liter water bottle to one end of a long rope. Take the other end of the rope and tie it in the middle of a steel pipe. Now hold the steel pipe from near its ends and try to wind up the rope, by twisting your wrist and hands. When the rope is fully winded, unwind it by using the same procedure. Repeat three times.
Dumbbell Exercise
Dumbbell exercises are very beneficial for the body. Take one dumbbell of moderate weight. If you are a beginner, use a light-weight dumbbell. Rest your forearms on a table or bench. Hold the dumbbells in both the hands, with the palms facing the floor. Now lift the dumbbell by using only your wrists. Remember not to overstretch. Now bring the dumbbells back to the starting position. Repeat this exercise at least ten times. This exercise is known as wrist curls and is done to strengthen the wrist muscles and the upper side of the forearm. The same exercise can be done by making the palms facing upwards instead of the floor. These are known as the reverse curls and they help in strengthening the lower part of the forearm along with the wrist. Ideally, wrist strengthening exercises such as wrist curls and reverse curls, should be done twenty times, i.e. two sets of ten repetitions each.
These are some of the wrist strengthening exercises, which will not only strengthen wrists but also the fingers, hands and the forearms. Including these exercises in your exercise programs will ensure that next time, you won't have a problem carrying weights or opening a stubborn lid of a jar.
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