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How to Strengthen Ligaments in Your Wrist

by
author image Michelle Zehr
Michelle Zehr started writing professionally in 2009. She has written on health, fitness, fashion, interior design, home decorating,sports and finance for several websites. Zehr possesses a Bachelor of Arts in communication from the University of Pittsburgh, a Master of Arts in professional writing from Chatham University and a graduate certificate in health promotion from California University of Pennsylvania.
How to Strengthen Ligaments in Your Wrist
Strengthening exercises can help reduce wrist pain. Photo Credit Thinkstock Images/Stockbyte/Getty Images

Injuries to the ligaments in your wrist can occur as the result of a trauma, such as falling onto an outreached arm, or from overuse -- repetitively using your wrist. Your ligaments are responsible for the movement of your hand and wrist. An injury to these ligaments can make day-to-day functions difficult. A variety of exercises can help to strengthen ligament in your wrist.

Step 1

How to Strengthen Ligaments in Your Wrist
Talk to your doctor. Photo Credit Digital Vision./Photodisc/Getty Images

Talk to your doctor. If you experience persistent wrist pain, visit with your doctor to receive a diagnosis. Injuries to your ligaments can range from mild to severe. Depending on the severity, treatment may be necessary -- including immobilization or surgery -- prior to beginning strengthening exercises.

Step 2

How to Strengthen Ligaments in Your Wrist
Attend therapy -- if your doctor prescribes it. Photo Credit Thinkstock Images/Stockbyte/Getty Images

Attend therapy -- if your doctor prescribes it. There are therapists -- often occupational therapists -- that will work with you to strengthen the ligaments in your wrists. They will instruct you on how to perform daily tasks pain-free. A therapist may also prescribe you with a list of exercises to perform at home for ligament strengthening.

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Step 3

How to Strengthen Ligaments in Your Wrist
Squeeze a small, rubber ball or stress ball. Photo Credit Creatas Images/Creatas/Getty Images

Squeeze a small, rubber ball or stress ball. Place the ball in the palm of your hand. Wrap your fingers around it and squeeze as tightly as possible. Hold the squeeze for five seconds. Repeat one set of 10 repetitions.

Step 4

Use a 1- to 3-pound hand weight. Weights can help to strengthen your ligaments. Place your forearm -- palm side up -- on a table with your hand and wrist hanging over the edge. Position the weight in the palm of your hand and grasp it tightly. Curl your wrist upward. Complete three sets of 10 repetitions.

Step 5

Complete a wrist stretch. Hold your hand out in front of your with the palm side facing you. Use your other hand and gently press your fingers back. You will feel a stretch in your wrist. Hold this position for a count of 30 seconds. Relax and repeat three times.

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References

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