Wrist exercises are relatively unheard of. Most people who work out tend to focus on larger muscle groups like their back, biceps, thighs and abs. What you may not know is that your wrists play a role similar to door hinges, connecting your overused hands to the rest of your body. When a hinge is not properly oiled, broken, or absent, the door is unable to carry out its function. The same goes to your wrists that play the role of hinges, and your hands, the door. Although many people tend to overlook their importance, they end up going through a rude awakening when their wrists are inflicted with pain due to strains, fractures or even breakage.
Why Is It Important To Have Strong Wrists?
Having strong wrists in not only important for safely executing strenuous exercises such as weightlifting, but also for everyday life. This applies not just to manual laborers, but to those who are office bound as well. As a human being, we are accustomed to using our hands to perform pretty much every activity under the sun. Your wrists are used every single day and play a huge part in taking out the trash, penning a novel, texting your wife, giving a high five, carrying your child, and even the simple action of drinking a glass of water. Without you even knowing it, wrists play a very important role. Hence, it is very important to keep them in shape to prevent injury. Only once you injure them and are unable to use them for a while will you appreciate just how important they are to you. Avoid that from happening by going through the simple motions of working out your wrists on a daily basis. The stronger they are, the less risk you have of injuring them.
What Are Some Wrist Exercises That You Can Attempt At Home?
Unlike other forms of workouts, you do not have to head to the gym or the park to perform these exercises. They can be done from the comfort of your own home, in the car, at your desk, or even while you are taking a bath. Here are some simple things that you can do to keep your wrists strong and steady.
1. Brushing Your Teeth
Everyone takes brushing their teeth for granted. It is an activity that we perform at least twice a day and zero thought is put into this mindless task. Many even look at brushing their teeth as a chore. The good news is, you can transform this daily activity into something beneficial not just for your teeth and gums, but for your wrists as well. All you have to do is brush your teeth with both hands. Start brushing with your weaker hand and finish up with a final once over with your dominant hand. Not only will it keep your non-dominant wrist strong, it will also benefit your oral health as you will be brushing your teeth twice.
2. Wrist Circles
You can do this while you are stuck in traffic on your way to work. All you have to do is move both your wrists in a circular motion. Either take turns by focusing on one at a time or do them both together. You can also switch it up and move one clockwise while the other one goes in the opposite direction. This is also a good activity to incorporate into your simple stretching regime during long haul flights and boring commutes on public transport.
3. Use Weights
Not only are weights a great way to build arm strength, they are also important when exercising your wrists. Grab a light dumbbell in each hand, raise your arms straight out in front of your chest with the palms facing up. Using only your wrists, lift and lower the weights a dozen times. Do the same thing with your palms facing down.
4. Start Doing Yoga
As you already know, yoga incorporates plenty of body weight training. There is no need for any form of equipment when it comes to this effective form of exercise. The next time you are at yoga class, pay special attention to the moves that require you to balance on your hands. Crow pose is a good example. This entails putting both palms flat on the ground while the rest of your body is set in a crouching position. You will then balance your knees above your elbows and lift your feet off the ground. Plenty of core work will come into play and your weight will be shifted onto your wrists and hands, but it is a good exercise to attempt. Once you start feeling the pressure, release the pose and shake out your wrists before attempting it again. Keep in mind that this is an advanced move and you should only attempt this once you get the hang of other yoga poses. The last thing you want to do is injure yourself.
5. Stress Ball
Squeezing a stress ball is not just great for relieving stress and tension, it is also a great wrist and hand workout. Squeeze the ball as hard as you can and hold it for five to ten seconds. Do this five times in a row. Repeat this exercise several times a day.