Try these simple exercises for your wrists

Demonstrating a range of exercises which can help combat wrist pain while working out, Parwani added, “Here are some simple movements and exercises that will help to strengthen the wrist muscles, build grip strength, increase flexibility and reduce the risk of injuries.” We asked an expert on how these exercises help. Take a look.

Palms open and close

Jiggyasa Gupta, a nutrition and fitness coach, FITTR said, “This is one of the restorative, strengthening hand therapy exercise and is also used as a warmup in intense yoga poses,” adding that the steps are quite simple, “Inhale and spread the fingers. Then exhale, bringing the fingers together and repeat for few breaths”.

Wrist rotation

Explaining the benefits of this, Gupta said that wrist rotations are an excellent movement that takes the wrist joint through a wide range of motions. “Wrist rotations can aid in increasing mobility, preventing injuries, and improving blood flow to the active muscles.”

As for the process, “It can be performed by grasping a hand weight or similar object in each hand or just simply close the fist. Keeping your forearms by your sides, rotate your hands until your palms are facing up or toward the front of your body. Hold for 10 to 15 seconds and repeat 5 to 10 times”.

Palms open sideways

Gupta shared that this exercise helps target wrist strength, which helps in alleviating risk of injuries, and building better grip strength. They also help in boosting the flexibility of the wrists. “As the name suggests, place your palms sideways and alternatively move them in both directions,” she said.

Palms open up and down

“This exercise also make for a great warm up session before getting into the daily workout drill. It also helps improve hand and wrist mobility,” said the expert. “You can perform it by placing your hand palm-up on a table. Then use your non-affected hand to flip your hand palm-down. This helps improve hand and wrist mobility. Repeat a few times,” she added.

Wrist circles

Gupta said that this exercise is similar to wrist rotations, and it helps improving the grip and wrist strength. “Bring your palms together and rotate them in circles. Rotate a few times for maximum benefits,” she explained.

Wrist waves

“Wrist waves is for wrist warm-up, meant to prep the wrist joint for the stretching stresses which could be due to workouts. This can be performed by simply locking the fingers on the palm-up rolls to help keep the back of the hands in contact with each other. The wrist should be moved in waves so that the entire wrist and forearm feels the stretch,” Gupta said.

Wrist circles on fours

The fitness coach said that this exercise helps in warming the muscles, improving blood flow and strengthening the muscles around the joints for better mobility. “Go on all your fours and place your hands on the mat. Then rotate your body in a circular motion by keeping the weight on your palms and the core.”

Flexion wrist stretch on fours

The expert shared that the flexion wrist stretches are a low-impact exercise that can increase your short-term range of motion and reduce the risk of injury during wrist movement. “Flexion is the opposite of extension, which is moving your hand backward, so that your palm is facing up. Wrist flexion is the action of bending your hand down at the wrist, so that your palm faces toward your arm,” she said.

Explaining the steps, Gupta said, “For a beginner to start with, put your forearm on a table with your hand hanging off the edge and a towel or other soft object under your wrist. Move your palm toward the underside of the table until you feel a gentle stretch. You can use your other hand to push gently if necessary. Hold for a few seconds, then return to the starting position, and repeat.”

Here are other ways you can reduce wrist pain, according to the expert:

Strong wrists are very important as they place a major role in stabilising the arms during various fitness drills and workouts. (Source: Freepik)

*Ergonomic change in work habits and environment can be helpful.
*During work hours, ensure to take breaks and rest your hands on their sides, not the wrists.
*Warm or cold compressions, also called Rest, Ice, Compression, and Elevation (RICE) help.
*Resting the wrist. Keep it elevated above the heart level.
*Do not exercise when your wrist is inflamed.
*Consult your health care provider if it is advised to wear a splint for a few days or have pain relief medicines.

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