You use your wrists in many activities involving your hands. Whether throwing a ball or opening a jar of pickles, the more wrist strength you have, the easier the task becomes. But your wrists don't actually have muscles to strengthen. Thus, getting wrists stronger actually means stabilizing the joint by strengthening the surrounding muscles in your hands and forearms. You can do wrist exercises as part of a formal workout routine or with items around the house throughout your normal day.
Step 1
Perform wrist curls to build forearm strength. Hold a 3 lb. weight in your hand, keeping your forearm at a 90-degree angle to your upper arm. Raise the weight toward your elbow, keeping the forearm still. Drop the weight down toward the ground. Repeat eight repetitions for three sets.
Step 2
Grasp a tennis ball in your hand. Squeeze the ball and release. Repeat eight repetitions for three sets.
Step 3
Place a rubber band around your fingers. Open your fingers up; the higher up the rubber band is, the more difficult the exercise is. Repeat eight repetitions for three sets.
Tips and Warnings
- Perform stretches before doing strength training. Hold your fingertips with your hand extended in front of you and pull your fingers to the ground to stretch your fingers. Then pull the fingers up toward the sky.
Things You'll Need
- Dumbbells
- Tennis ball
- Rubber band
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