The muscles of your forearms facilitate movements at your wrist joints. These most prominent of these muscles are the flexor carpi radialis, flexor carpi ulnaris, extensor carpi radialis longus, extensor carpi radialis brevis and extensor carpi ulnaris, according to Dr. Susan Hall, author of "Basic Biomechanics." The two "flexor" muscles produce wrist flexion and the three "extensor" muscles wrist extension. Both muscle groups contract to produce lateral deviation, or side-to-side movements, at the wrist. Perform various stretches and resistance exercises through these ranges of motion to keep your forearms and wrists healthy and strong.
Wrist Extension Stretch
Pavel Tsatsouline, author of "Relax Into Stretch," recommends the wrist extension stretch to lengthen the muscles that flex your wrist joints. Kneel and position your hands on the ground in front of you with the inside of your wrists touching and fingers pointed away from each other. Slowly shift your weight forward until you feel a gentle stretch in your forearm flexor muscles. Hold for 10 seconds.
Wrist Flexion Stretch
This exercise stretches the muscles that extend your wrists. Stand upright and raise your left arm forward to shoulder height. Flex your wrist so your fingers point downward. Hold your fingers with your right hand and gently pull them toward your body until you feel a light stretch on top of your forearm. Hold for 10 seconds and then repeat the stretch for your right arm.
Wrist Curls
Wrist curls strengthen the forearm muscles that flex your wrist joints. Stand upright and hold a barbell behind your body with your arms fully extended and palms facing backward. Repeatedly flex your wrists to lift the barbell and slowly lower it back down.
Wrist Extensions
Wrist extensions build the muscles that contract to extend your wrists. Stand upright and hold a barbell in front of your thighs with your palms facing your body. Repeatedly extend your hands forward to lift the bar and lower it back down.
Lateral Deviation Exercise
Radial deviation of your wrist joint occurs when you bend your wrist sideways so your thumb moves toward your forearm. Ulnar deviation occurs when you bend your wrist in the opposite direction, so your little finger moves toward your forearm. To strengthen the forearm muscles that contract to cause these movements, stand upright and hold dumbbells at your sides with your palms facing inward. While keeping your palms facing your body, bend your wrists so your thumbs move upward as far as possible and then downward as far as possible. Repeat for your desired number of repetitions.
References
- "Basic Biomechanics (Fifth Edition)"; Susan J. Hall; 2007
- "Relax Into Stretch"; Pavel Tsatsouline; 2001
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
Member Comments