Wrist strength is essential for everyday tasks, from typing on a keyboard to lifting objects. Whether you're recovering from an injury or aiming to prevent wrist problems, incorporating physical therapy exercises into your routine can help enhance wrist strength and flexibility. Let's explore a variety of evidence-based exercises supported by physical therapy and rehabilitation journals to strengthen the wrists.
Wrist Flexion and Extension:
Sit or stand with your arm supported on a table, palm facing down.
Hold a light weight (e.g., a dumbbell or a water bottle) in your hand.
Flex your wrist upwards towards the ceiling, then slowly lower it back down.
Reverse the movement, bending your wrist downwards.
Aim for 2-3 sets of 10-15 repetitions for each direction.
Wrist Curls:
Sit or stand with your forearm resting on a table, palm facing up.
Hold a light weight in your hand with your wrist hanging off the edge of the table.
Curl your wrist upwards towards your body, then slowly lower it back down.
Perform 2-3 sets of 10-15 repetitions.
(Source: Journal of Hand Therapy)
Wrist Extension Stretch:
Extend your arm in front of you with your palm facing down.
Use your other hand to gently press your fingers towards your body until you feel a stretch in your wrist and forearm.
Hold the stretch for 15-30 seconds, then release.
Repeat 2-3 times on each wrist.
(Source: Journal of Physical Therapy Science)
Wrist Flexor Stretch:
Extend your arm in front of you with your palm facing up.
Use your other hand to gently press your fingers towards the floor until you feel a stretch in your wrist and forearm.
Hold the stretch for 15-30 seconds, then release.
Repeat 2-3 times on each wrist.
(Source: The American Journal of Occupational Therapy)
Wrist Rotation:
Hold a light weight (or a hammer) in your hand with your elbow bent at 90 degrees and your forearm parallel to the ground.
Rotate your wrist in a circular motion, first clockwise and then counterclockwise.
Perform 2-3 sets of 10-15 repetitions in each direction.
(Source: Journal of Hand Therapy)
Finger Flexion and Extension:
Hold a rubber band between your fingers and thumb.
Open your hand against the resistance of the band, then close it into a fist.
Perform 2-3 sets of 10-15 repetitions.
Remember to perform these exercises with control and within your comfort level. Start with a lighter resistance or fewer repetitions if you're new to wrist exercises, gradually increasing intensity as your strength improves. If you have existing wrist issues or injuries, consult with a physical therapist or healthcare professional before starting any new exercise regimen.
Incorporating these scientifically-backed physical therapy exercises into your routine can lead to stronger, more resilient wrists, improving your ability to perform daily activities and reducing the risk of wrist-related problems.
To strengthen your wrists book an appointment with our physical therapist at Kailua Wellness Center by calling (808) 261-8181.
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