3 Drills for Building Wrist Flexibility

Wrist Stretching Exercises: What Are They?

Stretches are exercises that target specific muscles or joints. For example, stretching your hamstrings will strengthen them so they’re stronger when performing other activities such as running or jumping. There are many different types of stretches including static, dynamic, and proprioceptive (or sensory) stretches. Static stretches are those that involve just holding a position; these include lying down with your legs straight out in front of you and keeping them there while slowly moving your feet back towards the ground. Dynamic stretches involve actively moving through a range of motion; for example, bending forward from the waist and then quickly returning to the starting position without stopping. Pronation refers to when one side of your body moves more than the other during movement. For example, if your right arm is bent at 90 degrees and your left leg is extended straight out in front of you, you would have pincer movements between the two positions. Proprioception means the sense of where each joint is located in relation to other joints. When you bend over with your knees slightly apart but not locked, it’s called a posterior pelvic tilt; when your knee goes past its normal position and locks into place, it’s called anterior pelvic tilting.

Strengthening Exercises for Wrist

Wrist strengthening exercises can prevent wrist injuries and are important for those involved in sports such as weight lifting or basketball. Here are some wrist strengthening exercises you can do at home and a description of them:

1. Wrist Curls with Barbell or Dumbbells: begin by sitting on a sturdy chair with your legs straight out in front of you and your palms up.

Next, hold the barbell with your palms facing down and curl the bar to touch your forearm. Slowly let the bar down. Do this for 10 repetitions and increase the weight as needed.

2. Wrist Pull-ups with a Bar or Countertop: find something to grip that is around elbow level.

Facing away from it, grip it tightly and then pull yourself up while keeping your body straight. Return to starting position and repeat.

3. Wrist Extensions with a Barbell or Dumbbell: also known as wrist curls done in the opposite direction, these exercises begin in the same way as the curl exercises by sitting on a chair and holding the bar or dumbbells with your palms facing up.

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For this exercise you’ll need to turn your palms down at an angle before pulling them up towards your shoulders. Slowly lower them back to starting position.

4. Wrist Rotations with a Barbell or Dumbbell: hold a barbell or dumbbell in front of you at shoulder height with straight arms.

Keeping your arms straight, rotate the weight towards you until your forearm is parallel to the ground. Do this for 10-12 repetitions and increase the weight as needed.

Common mistakes when doing wrist strengthening exercises:

1. Wearing loose clothing or straps during wrist strengthening exercises can help improve grip strength.

2. Using too much weight can cause strain to other parts of your body, so start with a lighter weight and work your way up to more difficult exercises.

3. Vigorously shaking or swinging your arms when you are still lifting weights can lead to injury of the shoulder.

Be sure you are sitting straight up in a sturdy chair with your feet firmly on the ground before beginning each exercise.

4. Using wrist strengthening exercises as an excuse to avoid working out is just that, an excuse.

5. Doing wrist exercises for a long period of time can cause the skin to become raw or tear.

Make sure you don’t have any condition that would prevent you from doing one of these exercises, and if you do, consult your doctor before starting an exercise routine.

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Preventing injury with wrist strengthening exercises:

1. Never work through the pain, if an exercise starts to cause pain in your wrists, hands, arms or shoulders, stop immediately.

2. Don’t do wrist exercises too often, you can do more harm than good if you overdo it.

3. Build up slowly to more difficult exercises and don’t try to lift too much weight at once.

4. Your hands and wrists should feel tightness and discomfort but not sharp pain.

5. Make sure you are properly hydrated by drinking eight to ten glasses of water a day.

If you have any questions on wrist strengthening exercises you can ask them at the medical advice forum.

by: Tim Gallant

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Sources & references used in this article:

Prosthetic wrist implant by A Gupta, DA Leibel, WP Cooney III – US Patent 7,628,819, 2009 – Google Patents

Kinematic analysis of workpart fixturing for flexible assembly with automatically reconfigurable fixtures by H Asada, A By – IEEE Journal on Robotics and Automation, 1985 – ieeexplore.ieee.org

Aerospace Tooling Standardization Starting At the Design Phase with More Flexible and Modular Designs by Y Guiochon, C Secheret – 2013 – sae.org

Effect of glove type on wheelchair rugby sports performance by M Lutgendorf, B Mason, L van der Woude… – Sports …, 2009 – Taylor & Francis