Strengthening and stretching your wrists improves flexibility and reduces the risk of injury. Several exercises target different wrist muscles.
Wrist Stretches and Strengthening Exercises
Here are some examples of exercises you can try. Remember to start slowly and gently.
1. Wrist Flexor Stretch:
- Extend your affected arm in front of you, palm facing down. (Reference 1)
- Bend your wrist back, pointing your fingers upwards. (Reference 1)
- Gently use your other hand to increase the stretch until you feel a mild to medium stretch in your forearm. (Reference 1)
- Hold for 15-30 seconds. (Reference 1)
2. Prayer Stretch:
- Stand with your elbows bent.
- Press your palms together, fingertips up, just below your chin (as if praying). (Reference from Verywellhealth.com)
3. Hand Lift:
- Place your forearm on a flat surface with your hand hanging over the edge, palm facing down. A rolled-up towel under your wrist can help. (Reference from NHS inform)
4. Wrist Extension Stretch:
This exercise, though not explicitly described in the references, is a common counterpoint to the wrist flexor stretch. It involves extending your wrist and gently pulling your hand towards you, feeling a stretch on the top of your forearm.
Important Considerations:
- Always consult a doctor or physical therapist before starting any new exercise program, especially if you have a wrist injury.
- Listen to your body and stop if you experience pain.
- Gradually increase the intensity and duration of your exercises as your strength improves.
- Regular practice is key to improving wrist strength and flexibility.
