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Wrists workout

VeryWellHealth: "Exercises that strengthen the wrist make the wrist muscles stronger and improve the flexibility and range of motion of your wrist joints and tendons." [ID: workout49]

Exercises

Article: Workout is based on "7 Simple Wrist Strengthening Exercises", VeryWellHealth link

First time: Do 1 set, 10 reps for each exercise or hold stretch for 10+ seconds

Wrist exercises and stretches:

  1. Finger stretch - make a fist, slowly open your hand, spreading and stretching your fingers, return to fist
  2. Dumbbell (DB) wrist extension - lay arm on surface with palm down, raise and lower hand with dumbbell, youtube link
  3. DB wrist flexion - lay arm on surface with palm up, raise and lower hand with dumbbell, youtube link
  4. Prayer stretch - Stand with your elbows bent and press your palms together (like you're praying), keeping your fingers together, lower them until you feel a stretch along the insides of your arms, let your your palms separate but keep your fingers together and hold the stretch, youtube link
  5. Steeple stretch - Start with the prayer position again, splay your fingers and thumbs as wide as you can, keep your fingers together and separate your palms, then bring them back together.
  6. Wrist rotation with DB - hold end of dumbbell, rotate back and forth, youtube link

For all these exercises...go slow!

Perform most of these exercises while seated with your arm(s) on a table or counter and your wrist hanging over the edge.

Little help

Article: "7 Simple Wrist Strengthening Exercises" by VeryWellHealth, www.verywellhealth.com/wrist-strengthening-exercises-2696622

Here's a quick demo video for each of the exercises above:


Source: VeryWellHealth