Sore or weak wrists can stem from various reasons, including osteoporosis and carpal tunnel syndrome, but one of the most common culprits is a more modern one.
"Day-to-day activities, especially desk work, means we use our wrists in a repetitive manner with limited range of motion," says Lewis Paris, personal trainer and founder of Lewis Paris Fitness.
If you're anything like me, you probably don't give your wrists much attention, but wrist exercises not only help to strengthen and stretch them, they also alleviate tightness and improve mobility. Plus, they keep your wrists healthy and supple for longer, while expanding your range of motion.
"It's an area we neglect because it's one of the last body parts we tend to think about," says Paris. "Generally, when people go to the gym, they work on the body parts that they see directly in the mirror—the chest, abs, thighs and arms. These are the big areas the eyes are drawn to and we tend to forget the intricate, supporting muscles that help us perform consistently."
Paris emphasizes the importance of accessory movements for building stability, coordination and balance. Here he shares his five go-to exercises to keep wrists strong and mobile.
How to do Lewis Paris' wrist stretches
If your wrists could do with a good old stretch, try Paris' routine once a week during or after your workout.
Disclaimer
If you're new to wrist exercises, Paris recommends starting slowly and gradually increasing the pressure and range as you become more flexible.
1. Wrist extension
Sets: 1 Time: 20-30sec
- Start on your hands and knees with your hands beneath your shoulders, palms on the floor and fingers pointing forward.
- Lean forward slightly, moving your chest past your hands.
- Focus on keeping your hands flat on the floor to feel a stretch in your wrists and hold.
- Return to the start with your hands beneath your shoulders and palms on the floor, then rotate your hands so your fingers point towards you.
- Sit back on your heels and hold the stretch.
2. Wrist flexion
Sets: 10 Time: 3-5sec on each side
- On your hands and knees with your hands beneath your shoulders, make fists with your hands and place your knuckles on the floor.
- Open one palms creating a 90° angle at your wrist and hold.
- Keep your shoulder above your wrist and avoid bending your elbows to ensure a proper stretch.
- Return to the start then repeat on the other side.
3. Bi-lateral thumb extensor
Sets: 10 Time: 3-5sec
- On your hands and knees with your hands beneath your shoulders, make fists with your hands and place your knuckles on the floor.
- Roll both fists forward so your thumbs are on the floor. Hold.
- Roll back, relax and repeat.
4. Bi-lateral wrist flexion
Sets: 1 Reps: 10 each side
- On your hands and knees with your hands beneath your shoulders, place the back of your hands on the floor with your fingers facing.
- Move your shoulders from side to side. This is a dynamic stretch so don't hold any part of the stretch.
5. Wrist rotation
Sets: 1 Reps: 10 (clockwise and anti-clockwise)
- Clasp your hands together.
- Rotate your wrists in a circular motion clockwise and anti-clockwise.
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