Physical therapists are vital in helping people recover from injuries or improve their overall physical health. The wrists are often a focal point of therapy among the various areas of the body that physical therapists work with. Wrist injuries can be debilitating, and wrist pain is a common complaint among people who perform repetitive tasks, such as typing on a computer or playing sports. Therefore, building strength in the wrists is essential to prevent injuries and alleviate pain.
Here are five essential wrist strength exercises that a physical therapist would recommend:
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Wrist Curls
Your forearm should rest on a table or bench while you hold a light dumbbell in your hand. Allow your wrist to bend backward, then curl the weight up as high as possible. Repeat for several reps, then switch to the other hand.
Wrist Extensions
This exercise is similar to wrist curls, but you extend your wrist downward instead of curling the weight up. Rest your forearm on a table or bench, and hold a lightweight. Allow your wrist to bend forward, then extend it as far as possible. Repeat for several reps.
Grip Squeezes
Hold a stress ball or grip trainer in your hand, and squeeze it as hard as you can. Hold the squeeze for several seconds, then release. Repeat for several reps.
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Tennis Ball Rolls
Hold a tennis ball in your hand, and roll it around in your palm and fingers. This exercise helps to improve wrist mobility and agility.
Wrist Rotations
Hold a lightweight in your hand, and rotate your wrist in a circular motion. Start with small circles, then gradually increase the size of the rings. Repeat in the opposite direction.
With consistent practice, these wrist exercises can help improve your wrist strength and reduce your risk of injury. It’s important to note that if you are experiencing wrist pain or have a history of wrist injuries, you should consult a physical therapist before starting any exercise regimen. A physical therapist can provide personalized guidance and ensure you use the proper form to avoid further injury.