5 Wrist Exercises To Fight Off The Villains!

If superhero movies have shown us anything, it’s that many of us will spend a few seconds dangling off a building’s edge at some time in our lives. You will need strong wrists to live. Wrist exercises require the use of 35 muscles! Put a stop to leg day; wrist day is the place to be. To strengthen your wrists, first, tone your forearms and then develop mobility in your wrist joints.

Palm facing up-down

1. Hold your arms out in a T stance while sitting or standing.
2. Hands should be rotated such that the palms are facing up.
3. Hands should be rotated so that the palms are facing down.
4. Rep 10 times more.

Maintain a comfortable posture by keeping your shoulders and neck relaxed. You should only move your wrists, not your arms, elbows, or shoulders. Try these wrist exercises and post your feedback in the comments 🙂

Jazz and fist wrist exercises

This is yet another mild exercise that targets hand flexibility and strength.

1. Place one arm on a table as though you were preparing to arm-wrestle someone.
2. Form a fist.
3. Slowly expand your fist and spread your fingers as far as they will securely allow (do a jazz hand).
4. Rep 10 times more, then swap arms. It is optional to sing “All That Jazz.”

Wrist rotations

You can perform these wrist exercises with no weights, mild resistance bands, or 1–5 pound dumbbells. Begin with no weights and add weight only if there is no pain.

1. Sit with your arms bent at 90 degrees and your forearms out in front of you, palms down.
2. Grasp a light resistance band or dumbbells, or become weightless while pretending to hold anything.
3. Rotate your hands slowly so that your palms are facing up.
4. Return your palms to the beginning position slowly.
5. Rep 10 times more.

Wrist curls

You may perform these wrist exercises with a resistance band, a dumbbell, or simply your own body weight. If you’re using a light resistance band, grip one end with the bottom of your foot and the other with your working hand. Stick to 1–5 pound dumbbells, depending on your skill level.

1. Sit and raise your arm to 90 degrees, palm up. Arms can be supported by your leg, seat, or table.
2. Curl your wrist up, as if performing a baby biceps curl.
3. Return the wrist to its original position.
4. Repeat 10 times on each side, then swap sides.

Ball squeeze wrist exercises

You can fit almost everything in these wrist exercises. Make use of a tennis ball, hand grip exerciser, or a towel.

1. Hold your ball (or squeezable object of choice) with your palm facing up whether standing or sitting.
2. For 3 seconds, squeeze your squeezy object as hard as you can.
3. Slowly let go of your hold.
4. Repeat 10 times on each side, then swap sides.