Change Your World with Hand and Wrist Mobility

The first thing to remember when it comes to your hands is that they are not your own personal ATM machine. They do have their functions but if you don’t use them properly, then they become useless. You need to make sure that these functions are used effectively and efficiently so that you can perform other tasks better than before. If you want to learn how to improve your hand strength, then you must start from the beginning.

So what exactly does it mean to “change” your body?

Changing means changing something about yourself or making changes in order to achieve a certain goal. For example, if I were going through some difficult times at work, I might change my attitude towards life and try new things. A person who changes his/her name may change his/her appearance because he wants to look different. When you change your body, you must change your mind too.

If you think about it, there are two ways to change: 1) You can either train yourself to be stronger or 2) You can simply get rid of some weaknesses in the first place.

So which one should we choose?

Your body and your strength levels are ultimately determined by one thing: Genetics. Sure, we all have a lot of control over our lives but you cannot completely change your genetics. You can still achieve goals.

But what should you focus on?

Instead of changing your body, why don’t you just change the ways that you perform some exercises?

The same muscles are being used in each exercise; it is only the range of motion that is different. You can still work to your full potential and achieve excellent results.

This is why it is very important that you always perform the correct wrist mobility exercises and not just any old ones. There could be some major consequences if you don’t.

Wrist mobility or lack of it will drastically affect the strength of other movements in your entire body.

For example, if your wrist has a limited range of motion then how do you think it will be able to fire out heavy punches?

It won’t.

So what do you think could happen?

Your arm could actually break!

If you want to achieve heavy punches, then you must have powerful wrist movements and these can only be achieved if your wrist is very flexible. This is obviously where wrist mobility exercises come into play.

Without having a fully functioning wrist then there is no way you will be able to perform even the simplest of tasks much less more complex ones. The wrist is a very important part of the arm and it needs to be cared for properly.

There are many exercises that you can perform in order to improve your wrist flexibility and strength. You should try a variety of different ones in order to hit all the muscles that surround it. Some exercises are more effective than others so you should stick with what works best.

Hand and wrist mobility exercises can be very simple. You can start off light and then increase the intensity from there as your wrist becomes stronger and more flexible.

These exercises do more than just make your wrists stronger. They will give you a great overall upper body workout and burn a lot of calories as well. If you incorporate wrist mobility exercises into your fitness routine, then you will be able to lift much heavier weights during the regular exercises that you perform.

Wrist flexibility can be improved by always using proper form when you are doing wrist stretches. You must always extend the wrist completely and hold each stretch for at least thirty seconds. Never bounce or force your wrist into a position that it is not yet ready for.

You might get lucky the first few times but eventually, your efforts will no longer be fruitful and you could even end up hurting yourself.

Your hands and wrists are very important so it is very important that you give them the proper attention that they deserve. Not only can wrist flexibility help you perform better at sports or your regular job, but it can also prevent you from getting injured in the future. This is why wrist mobility is so important for everyone.

Change Your World with Hand and Wrist Mobility - | Gym Fit Workout

Workout Routines

There are many different types of workouts in the world and some are much better than others. Some workout routines are much more effective than others. If you are looking to get in shape and build some muscle then you need to know what the best workout routines are so you can add them to your fitness schedule.

The Bench Press

This is one of the most popular exercises in the world for building up strength in your chest. Lie down on a bench with your fingers facing the ceiling. The palms of your hands should be facing each other.

While keeping a cushion of air between the bar and your chest, lift the bar off of its rack. Slowly lower the bar back onto the rack. Do this exercise slowly and with caution. Add more weight as you get stronger.

Pull Ups

This is another great exercise that works on your upper body strength mainly in your arms and back. Using a bar that can be gripped, hang with your arms extended and palms facing toward you. Pull yourself up until your elbows are completely straight.

Slowly lower yourself back to the starting position. You can add weights to your ankles if you find this exercise too easy.


This exercise will work on your leg muscles as well as your back. Stand over a barbell with your legs shoulder width apart and bend down to pick up the bar. When you do pick it up, keep a straight back and hold it close to your body.

Slowly raise yourself up and then slowly lower the bar back to the ground.

Change Your World with Hand and Wrist Mobility - | Gym Fit Workout


You will need a partner for this exercise. Lie down on the floor with your knees bent, place some weight on your stomach, and put your arms behind your head to support it. Your partner will have to put their foot on your stomach to keep you from moving while they count out the required number of reps.


While standing straight up, bend your knees and push your back and legs in order to lower yourself into a sitting position. Make sure that your feet are facing straight forward. Keep your back straight for the entire exercise.

When you can do a certain amount of reps, add weight by holding a barbell across your shoulders or placing weights in a backpack.

Putting Them All Together

Perform these exercises 2-3 times a week in order to get maximum results. Always warm up before beginning and never do an exercise that causes pain.

Sources & references used in this article:

Change Your World with Hand and Wrist Mobility by J Pilotti –

Manual mobilization of the wrist: a pilot study in rehabilitation of patients with a chronic hemiplegic hand post-stroke by F Smedes, A van der Salm, G Koel, F Oosterveld – Journal of Hand Therapy, 2014 – Elsevier

Hand Mobility in Scleroderma (HAMIS) test: the reliability of a novel hand function test by G Sandqvist, M Eklund – Arthritis Care & Research, 2000 – Wiley Online Library

The dart-throwing motion of the wrist: is it unique to humans? by SW Wolfe, JJ Crisco, CM Orr, MW Marzke – The Journal of hand surgery, 2006 – Elsevier

The lorisiform wrist joint and the evolution of “brachiating” adaptations in the Hominoidea by M Cartmill, K Milton – American Journal of Physical …, 1977 – Wiley Online Library