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Have you ever felt this annoying pain in your wrists while doing something basic such as typing or cooking a meal? There could be numerous reasons for such pain. You might have had some injury that left consequences or suffering from carpal tunnel syndrome. Regardless of the reason, it’s essential to know how to strengthen your wrists in order to keep your functions and reduce pain.
Of course, there are several methods, depending on the area of the pain. You can exercise your hands or fingers, but it will have an end effect on your wrists. We would like to demonstrate to you how to stretch and strengthen your wrists and get rid of this annoying pain.
Note: If you suffered an injury, do not try this without proper supervision.
1. Raised fist stretch
Start with your arm beside your head and open your hand. Make a fist with your thumb outside. Slide your fingers towards your wrist until you feel stretched.
2. Wrist circles
For properly performing this one, make sure to sit or stand with your spine erect and shoulders rolled back. Extend your hand forward to shoulder level and make a fist. Turn your wrists from left to right and flex down. Repeat the same exercise at least 10 times.
3. Prayer position
Sit with your palms together and elbows on the hard surface as if you’re praying. Lower the sides of your hands towards the surface until you feel the stretching. Keep your palms together and stay in this position for around 5 seconds. Repeat three times for better effect.
4. Hooked stretch
Hook one elbow under the other and pull your arms towards the center of your body. Wrap one arm around the other one so that your palms are touching. Hold for 25 seconds and then repeat the same process with the other arm.
5. Finger stretch
Stretching your fingers is equally as important as stretching your hands. That’s why you shouldn’t miss this one. Put your pinky finger and ring finger close by. Separate the middle finger and index finger on the other side. Repeat the exercise 10 times.
6. Wrist roller with a dumbbell
Hold a dumbbell with both hands and keep your legs hip-apart. Palms should face your body. Flex your left wrist and extend your right wrist. The point is to roll the dumbbell inward. Repeat the exercise 10 times. Afterward, reverse the directions and do the same another 10 times.
7. Sponge-squeeze
Grab a sponge or a stress ball and make a fist around it. Hold it for 10 seconds and release. Repeat the exercise 10 times using both hands.
8. Thumb pull
Grab your thumb with the other hand. Pull your thumb backward, away from your hand, and hold your position for 25 seconds. Repeat the same on the other hand as well. Make sure to pull it gently so that you won’t have any injuries.
9. Alternate finger stretch
Unlike the previous one, you will put your ring and the middle finger next to each other and separate them from pinky and index fingers. Repeat the exercise at least 10 times on both hands.
10. Wrist strengthener
Go to your hands and knees with fingers towards your body. Lean forward, keeping your elbows straight. Hold the position for 20 seconds, stretch a bit, and repeat it.
11. Plate pinch exercise
Sit on a bench and keep your legs shoulder-distance apart. Place forearms on your thighs. Hold a weight plate using the middle finger, index finger, and thumb on both hands. Pinch the weight plate for 10 seconds and release it. Repeat the process several times for better effect.
12. Foam rolling
For this one, you will need tennis or a cricket ball. Place your wrist on the ball with palm downside. Pressure the ball a bit and circle it. This will massage your wrists at the same time and give you some movement. Do the same on the other hand at least 10 times.
13. Fist opener
Make a fist and hold it in front of you. Stretch your fingers while fully opening your fist. Keep your fingers together. Repeat the movement 10 times on each hand.
14. Wrist rotations
Stretch your arm and slowly point your fingers down until you feel it. Use the other hand to pull your palm towards your torso very gently. Hold the position for 5 seconds. Turn your palm towards the ceiling and repeat the process. Do it at least 10 times.
15. Windshield wrist movement
Put your hand face down on a table. Point the hand towards one side as much as you can without moving the wrist. Hold the position for 5 seconds and then switch the side. Repeat the movement 3 times on each side, using both hands.
Do these exercises regularly to build your wrists and reduce the pain. Good luck!
Read more: therapy ball, hand exercise ball, How to Strengthen Wrists