From lifting weights in the gym to constantly typing in the office, strong wrists not only provide stability but also reduce the risk of injury.
Weak wrists are often felt when you lift a heavy bag, try to do a plank, or engage in any sports activity that puts pressure on your hands. From lifting weights in the gym to constantly typing in the office, strong wrists not only provide stability but also reduce the risk of injury. To strengthen your wrists and forearm muscles, some simple exercises can be done two to three times a week. You can start with light weights, and you will notice a difference within a few weeks. Remember to warm up your wrists gently before exercising.
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To strengthen your wrists, you can do wrist curls. Sit up straight, place your forearms on your thighs, palms facing up, and hold a light dumbbell or water bottle. Slowly raise your wrists, pause for 1 second, and then lower them. Do three sets of 12 to 15 reps on each side. This exercise strengthens the lower part of your forearms and the grip muscles, which are used in everyday tasks.
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You can also perform reverse wrist curls. Keep your palms facing down in the same position as before. Now, lift your muscles up with control and slowly lower them. Do three sets of 12 to 15 reps. This exercise strengthens the upper forearm muscles and helps maintain balance during push-pull movements.
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To strengthen your wrists, you can also perform forearm side movements. Place your forearm on a table with your thumb pointing upward. Now, holding a lightweight, bend your wrist first toward your thumb and then toward your little finger. Do three sets of 10 to 12 repetitions in each direction. This exercise helps prevent sideways bending of the wrist during sports like tennis and heavy lifting.
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You can also perform a pronation and supination exercise. Place your elbow on a table, bend it 90 degrees, and hold the weight like a hammer. Now, turn your palm upward and then downward, keeping your elbow still. You can do three sets of 10 to 15 reps of this exercise. This exercise makes movements like opening a jar or swinging a ball easier.
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To strengthen your wrists, you can also do grip strength exercises. For this, squeeze a tennis ball, stress ball, or towel as hard as you can for 5 seconds and then bend it. Perform three sets of 5 to 15 reps of this exercise. This exercise can be done without going to the gym and helps build forearm strength.
