May 15, 2015
7 Exercises To Stretch and Strengthen Wrists
It is not uncommon for wrist pain to be prevalent nowadays. With the way we use our hands, typing away on computers and cell phones, the need to relieve that tension and build up strength is necessary for our wrist health.
Here are 7 exercises that I use to help strengthen and stretch my wrists. Try them as you catch a break from your laptop or if you need a good wrist warm up before beginning your yoga practice!
If you have any wrist injuries, please consult a doctor to see if these are right for you.
1. Wrist circles
With elbows bent and hands in front of you, move your hands in a circle, with the movement coming from your hands. Do 20 circles. Repeat in the opposite direction.
2. Wrist figure eights
With your elbows bent and hands in front of you, begin drawing figure eights with your hands. The movement should come from your wrists, with your palms alternating between facing up and facing down. Do 15 figure eights.
3. Finger pulls
Entend your arm out, with your fingers pointed upward and palm facing you. Then flip your hand so that your fingers point downward (so your thumb should point away from you). Cross the opposite hand under this extended arm and hold and pul your thumb towards your body while extending the rest of your fingers. Hold for 10 seconds. Repeat with the rest of the fingers on that hand. Then repeat the exercise on the opposite hand.
4. Reverse hand stretch
Get on all fours, with your hands directly under your shoulders, fingers pointed towards your feet. Slowly begin to sit back, feeling the stretch in your wrists and up your forearm. Hold for 10 seconds. Repeat 5 times.
5. Back handed stretch
Get on all fours, with your hands directly under your shoulder, only this time place the back of your hands on the floor with your fingers facing towards your feet. Bring your fingertips together, hold for 5 seconds, then release. Repeat 10 times.
6. Wrist lifts
Get on all fours, with your hands directly under your shoulder, fingers facing away from you. Lean slightly forward, distributing the weight through your hands and up to your fingertips. Lift your right wrist, then lower. Do 3 sets of 10 for each wrist. (You can also do this while in downward facing dog)
7. Palm/Finger press
Sit with your hands at your chest, palms and fingertips pressing against each other. Push your left fingers with your right fingers, and hold for 5 seconds. Come back to center, then repeat to the opposite side. Repeat 5 times per side.
3. Finger pulls
Entend your arm out, with your fingers pointed upward and palm facing you. Then flip your hand so that your fingers point downward (so your thumb should point away from you). Cross the opposite hand under this extended arm and hold and pul your thumb towards your body while extending the rest of your fingers. Hold for 10 seconds. Repeat with the rest of the fingers on that hand. Then repeat the exercise on the opposite hand.
4. Reverse hand stretch
Get on all fours, with your hands directly under your shoulders, fingers pointed towards your feet. Slowly begin to sit back, feeling the stretch in your wrists and up your forearm. Hold for 10 seconds. Repeat 5 times.
5. Back handed stretch
Get on all fours, with your hands directly under your shoulder, only this time place the back of your hands on the floor with your fingers facing towards your feet. Bring your fingertips together, hold for 5 seconds, then release. Repeat 10 times.
6. Wrist lifts
Get on all fours, with your hands directly under your shoulder, fingers facing away from you. Lean slightly forward, distributing the weight through your hands and up to your fingertips. Lift your right wrist, then lower. Do 3 sets of 10 for each wrist. (You can also do this while in downward facing dog)
7. Palm/Finger press
Sit with your hands at your chest, palms and fingertips pressing against each other. Push your left fingers with your right fingers, and hold for 5 seconds. Come back to center, then repeat to the opposite side. Repeat 5 times per side.