I’ve been feeling weakness and pain in my wrists these days, especially while playing tennis. I found a couple of web sites that offer wrist strengthening exercises.
It suggested the following to increase in the overall strength of your upper extremities will also help to improve your hand and wrist dexterity :
- Flex and extend all fingers, while making a complete fist for 30 seconds. Next, open and close your fingers do 2 sets of each for a total of a minute.
- Flex your wrist and hold in maximum flex for 30 seconds with the elbow straight but not locked.
- Extend your wrist with the elbow straight for 30 seconds. Do 2 sets for a total of 2 minutes. These initial three stretching exercises will prepare you for the more complex and more intense weight-bearing exercises to optimize muscular development and the strength of the forearm.
- Seated Wrist Hammer Curls – In a seated position with your back straight, place your forearm on your thighs with your thumbs pointed upward. Use a 5-, 10-, or 20lb weight in a hammer position and lift it back and forth slowly for 3 sets of 20 repetitions. This will develop your brachioradialis muscle, which inserts at the distal aspect of the forearm at the wrist. Greater hypertrophy of this muscle will give more definition and balance of the forearm.
- Seated Wrist Straight Curls – This is to develop your flexor muscles. In a seated position, with your forearms on your thighs and palms facing upward, with a 5-, 10-, or even 20lb weight in hand, flex your wrist upward. Keep the forearms well placed against your thighs for greater stability and isolation of the wrist and forearm musculature. Be careful to place the wrist three to four inches away from the knee to allow the full range of motion. Take caution not to overextend. Do 3 sets of 20 repetitions.
- Seated Reverse Wrist Curls – This is to develop your extensor muscles and is also done in a seated position with your forearms on your thigh, palms facing downward, with the wrist three to four inches away from the knees. Grasp the weight and extend the wrist fully. Do this for 3 sets of 20 and be sure to not lift the elbows from the thighs when extending the wrists. Keep the palms down.
- Finger Curls – This is an easy exercise to perform and will develop finger and hand strength. Simply sit and hold a 5-, 10-, or 15lb in weight your hand. Turn your hand with the palm upward with the back of your wrist on your thigh. Allow the weight to roll down your fingers, and now curl your fingers back holding the weight securely. Remember to keep the back of your wrist against your thigh throughout the execution of the exercise. Use weight which you can effectively control and execute the exercises properly.
In order to protect the wrist, it is essential that we place more weight on the mounds of our thumb, index, and middle finger and less so on the ring and pinky side.
Most often, due to weak upper arm and shoulder strength, our weight automatically falls on the outside of our hands. This weight on the heel of the palm will lift the index finger off the floor placing a great degree of tension on the ulna, which isn’t designed to bear as much of a load. To protect this sensitive joint, more weight should be placed on the heel of the hand while at the same time, using the fingers pads to distribute the weight evenly.
Other exercises suggested were:
Take a stress ball or tennis ball and grip it in your palm as firmly as possible with your fingers. Hold for 5 seconds and repeat about 10 times. Switch hands. There are a few variations you could do with a ball squeeze.
Take a dry towel and twist the towel in opposite direction, as if to squeeze the water out of it. Hold the contraction at the end for a few seconds. Be mindful of overstretching as this can aggravate your already injured wrists. Switch sides and repeat 8-10 times.