All the time, our hands perform a large number of tasks and tasks, both small and large, from shaking hands to pouring coffee, eating, brushing teeth, putting on clothes, driving, working, and many, many other activities.

Excessive use of the muscles and nerves of the hand can turn the simplest tasks and actions into painful experiences. It can cause stiffness or pain in the muscles and joints of the hand, and based on everyone suffering from this problem, and since we care about your physical fitness and provide your knowledge with a lot of information about everything... It concerns the health of your body, and to prevent pain and get rid of weakness in the hand, in this article, my beautiful butterfly, we will learn about wrist strengthening exercises, and we will answer all the questions that come to your mind regarding this topic.

Wrist Strengthening Exercises Benefits

The use of electronic devices and spending large amounts of time on computers and phones has become a modern fashion, and this fashion is accompanied by frequent stress. Stress requires continuous use of the hands and wrists and leads to pain in the wrist and can affect the movement of the hand. It also leads to inflammation in the tissues that surround the joints and can cause It develops into a pain in the thumb.

Wrist-strengthening exercises are important exercises to support the wrist and the nerves surrounding the hand. They are:

• Reduces the risk of shoulder pain and tendon pain
• It helps make it easier to do tasks when there is stiffness or swelling in the hands
• Helpful in restoring wrist flexibility
• Increases joint range of motion and lengthens and stretches muscles and tendons
• It is useful in cases of osteoporosis in the elbow when it is not accompanied by pain and inflammation in the joint
• Strengthens the muscles around the joint
• It is useful in the case of inflammation of tendons and muscles that is not accompanied by pain.

The Need to Perform Wrist Strengthening Exercises

Doctors and health care providers recommend performing wrist strengthening exercises, due to their importance and effective contribution to increasing wrist flexibility and strengthening the muscles and ligaments surrounding it, as they should be performed after:

• Wrist surgery
• Elbow surgery
• Shoulder surgery
• Apoplexy
• Carpal tunnel syndrome
• Fractures of the wrist bones
• Fractures of the humerus (large bone in the arm)
• Small joint fractures

Wrist Strengthening Exercises

When you feel pain in your hands that is not accompanied by serious and severe symptoms that indicate a health condition, your doctor can advise you to perform wrist strengthening exercises, as they contribute to increasing the range of motion of your joint, stretching the tendons, and elongating the muscles associated with them, and this is what gives your wrist more strength, but if Your hand has become painful, tired, or feels numb. It is best to consult your physical therapist or your caregiver to teach you how to perform these exercises correctly and safely. You can do them at home or at work using a specific weight, such as a water bottle or a light dumbbell, and you must Perform the exercises slowly and with perfection to avoid feeling numbness and pain during and after the exercises. Here we mention some of the most important wrist strengthening exercises:

Wrist extension with dumbbells 

It is a wrist strengthening exercise. In it, we will use dumbbells in addition to a chair and a table. Here are the steps to perform the wrist extension exercise:

1. Sit on the chair and place your forearm on the table
2. Get a 2-pound dumbbell
3. Hang your hand and wrist over the edge of the table
4. Face your palms downwards
5. Try to raise your hand slowly so that the back of the hand moves upward
6. Keep your forearm on the table while performing the exercise
7. Fully extend your wrist, and stay in this position for a few seconds
8. Slowly lower your hand down
9. Repeat the movements 10 to 15 times
10. Perform the exercise in three sets.

If you find this exercise difficult, you should start doing it without using dumbbells for a period of time, then try adding weight, then it will become easier and more flexible.

Finger stretch

It is one of the wrist strengthening exercises, as it helps to extend the wrist and fingers. This exercise is considered a warm-up exercise that must be performed before practicing difficult exercises. Here is how to perform the exercise:

1. Sit in a comfortable position
2. Bend your elbow and form a right angle with your arm
3. Make a fist
4. Slowly open your hand and extend your fingers
5. Repeat the movements
6. Switch with the other hand
7. You can do the exercise periodically during various activities, such as writing.

Dumbbell wrist flexion

It is one of the best wrist strengthening exercises, and during it you must continue to rest your forearm on the table in addition to carrying the weight. Here are the steps to perform the dumbbell wrist flexion exercise:

1. Face your palms up so that they are facing the ceiling
2. Place the back of your arm on the table
3. Bend your wrist towards the top and move your palm towards the ceiling until your wrist is fully bent
4. Maintain this position for several seconds
5. Slowly lower your hand until you return to the starting position
6. Repeat the movements 10 to 15 times and distribute them into two or three groups

If you find this exercise difficult, you should start practicing it without using dumbbells for a period of time, then try adding weight, then it will become easier and more flexible.

Prayer stretch

It is one of the easiest wrist strengthening exercises, as we do not need dumbbells or any tool to perform it. Here, my dear, are the steps to perform the Barre Stretch exercise:

1. Stand with your elbows bent, press your palms together, and point your fingertips up at the bottom of your chin.
2. Keep your fingers together for several seconds
3. Lower your fingers until you feel a stretch on the inside of your arms
4. Place your palms apart, keeping your fingers together, and stay in this position for half a minute.
5. Repeat the exercise 2 to 3 times for several sets

Steeple stretch

It is a wrist strengthening exercise and is an extension of the “Briar Stretch” exercise. The movements are as follows:

1. Spread your thumbs and fingers as wide as you can comfortably reach without pressure
2. Keep your fingers together
3. Separate your palms, then bring them back together
4. Repeat the exercise and its movements several times and in several sets per day.

Wrist supination with dumbbell

It is one of the most important exercises for strengthening the wrist, and it is also called the “wrist supination exercise with dumbbells.” Supine means turning the wrist, so that the palm side of the hand is facing up, and the supination movements are carried out by the biceps muscle, which is located in the upper part of the arm, in addition to a number of small muscles located In the forearm, here are the steps to perform the exercise:

1. Sit in a chair and place your forearm on the table
2. Hang your wrist and hand over the edge of the table and point your thumb toward the ceiling
3. Hold a light dumbbell (2 to 3 pounds) with the end of your hand as if you were holding a hammer.
4. Make slow rotational movements using your hand and wrist, keeping your palm facing upward
5. Maintain this position for several seconds
6. Slowly rotate your hand upwards, until the dumbbell becomes straight upwards again

My dear, you can combine the wrist flip exercise with the pronation exercise, which we will mention later, after you change the way you move your wrist.

Wrist pronation with dumbbell

It is also called the “wrist pronation exercise,” and it is one of the wrist strengthening exercises. Wrist tilt means that you place your hand with your palm facing downward, like the movement of pouring tea, for example. The exercise requires a table and dumbbells. Here, my dear, are the steps to apply the exercise in detail:

1. Sit on the chair and place your forearm on the table
2. Place your wrist and hand on the edge of the table
3. Hold one end of the dumbbell and point it upwards
4. Slowly rotate your hand and point your palm and wrist toward the floor
5. Maintain this position for several seconds
6. Slowly return your hand to the starting position and point the dumbbell upwards
7. Repeat the exercise 10 to 15 times and distribute the times it is performed into several groups.

Carpal Tunnel Tendon Glides

It is one of the easiest wrist strengthening exercises, as it reduces the symptoms and complications of carpal tunnel syndrome, and gently cleans the tendons that pass through the carpal tunnel, thus helping them move correctly across the wrist. These are the steps for applying the carpal tendon glide exercise:

1. Place your arm in front of you with your hand up as if you were signaling to someone to stop
2. Return to the open palm position after doing the previous position
3. Gently bend your fingers downward until each joint bends and until your fingertips touch their bases
4. Hold this position for 3 seconds
5. Return to the open palm position
6. Slowly make a fist with your fingers and press gently and gently (you should not feel any pain) and stay in this position for several seconds
7. Return to the open palm position
8. Bend your fingers in an “L” shape, that is, point all your fingers forward and keep your joints straight, so that only the joints attached to your fingers move.
9. Stay in this position for several seconds
10. Return to the open palm position
11. Bend your fingers at the first and middle knuckles and let the tips of your fingers touch the palm of your lower hand, taking care that the joints closest to your fingertips remain straight.
12. Maintain this position for several seconds
13. Return to the open palm position
14. Repeat the exercise 2 to 3 times daily.

This exercise, which is considered one of the most important wrist strengthening exercises, should not cause pain or tingling in the fingers while performing its movements. If you feel pain, immediately stop practicing the exercise and consult your doctor or health care provider.

Rubber band Finger Extension

It is one of the important wrist strengthening exercises. It increases arm endurance, finger flexibility, and improves forearm movement. Here are the steps to apply the exercise:

1. Get a rubber band
2. Place your forearm on the table
3. Place the rubber band around your fingers
4. Slowly extend your fingers against the force of the elastic band
5. Maintain this position for several seconds
6. Slowly release your fingers and return to the starting position
7. Repeat the exercise 10 to 15 times a day, and you can perform the exercise 3 to 4 times a week.

Key Grip Pinch

It is one of the important and easy wrist strengthening exercises, as it helps improve the small muscles that control the movement of the fingers. Here, my butterfly, is how to apply the exercise steps:

1. Get a rubber band
2. Gather the rubber band into a small ball
3. Hold the small ball you formed between your fingers and thumb
4. Maintain this position for several seconds
5. Return to starting position
6. Repeat the exercise 5 to 10 times a day and 3 to 4 times a week to maintain the strength and flexibility of your fingers.

Towel Hand Grip

It is a wrist strengthening exercise that improves and maintains overall grip strength. You will need a towel to perform this exercise, and here is how to perform the exercise:

1. Bring a hand towel
2. Fold the towel in two and roll it like a sausage
3. Place your forearm on the table
4. Squeeze the towel gently
5. Continue pressing the towel for 5 seconds, then return to the rest position
6. Repeat the exercise 10 to 16 times a day

You can do the towel grip exercise 3 to 4 times a week.

Hammer Strengthening Forearm Exercises

It is one of the wrist strengthening exercises, as it maintains the strength of the forearm and wrist muscles. It is important in home exercise programs and relieves pain. The exercise requires a hammer to be able to perform it, and here are the steps to apply it:

1. Get a hammer
2. Place your forearm on the table and hold the hammer by the end with one hand
3. Turn the hammer down slowly over 3 seconds
4. Slowly turn the hammer upward over 3 seconds
5. Repeat the exercise 15 times

If you feel difficulty twisting, turning, and returning the hammer, then reduce the length of the lever. The torque around your hand and wrist will decrease and it will be easier to control.

You must take care to perform movements accurately, slowly, and with discipline, as sudden movements may lead to injury to muscles, tendons, and joints.

Water Bottle Wrist Exercises

First exercise:
It is a wrist strengthening exercise. It increases the endurance of the forearm and strengthens the muscles and tendons surrounding it. Here is how to perform the exercise in detail:

1. Bring a 16-ounce water bottle
2. Place your arm on the table, hang your hand over the edge of the table, and hold the bottle in your hand
3. Keep your palm facing down
4. Extend your wrist and slowly lift the bottle and hold the position for 3 seconds
5. Slowly lower the bottle down
6. Repeat the exercise 15 times

Second exercise:

It is also considered one of the exercises to strengthen the wrist, especially strengthening the muscles surrounding it. Here, my butterfly, are the steps for applying the exercise in detail:

1. Turn your hand so that your palm is facing up while holding the bottle on the edge of the table.
2. Bend your wrist and gently lift the bottle for 3 seconds
3. Gently lower the bottle to the bottom
4. Repeat the exercise approximately 15 times.

Wrist Flexor Stretch

It is considered a wrist strengthening exercise suitable for carpal tunnel syndrome, as it stretches the forearm muscles. Here is how to perform the exercise:

1. Sit on the chair and raise your arm forward with your palm facing up
2. Keep your elbow straight
3. Gently bend your wrist downward so that the back of your hand moves toward the floor
4. Add some extra pressure with your opposite hand to the stretch and slowly pull your palm down.
5. Maintain the stretching movements for 30 seconds, then release your forearm and fingers
6. You can repeat the exercise 3 times

You can perform stretching movements by standing on the desk, placing your hands on its edge, keeping your elbows straight, bending forward slowly, lengthening your wrists, remaining in the position for 30 seconds, then relaxing.

Stop performing stretching exercises if you feel pain in the hand or tingling in the fingers, as this may be evidence of irritation of the median nerve in the carpal tunnel.

Wrist Extensor Stretch

It is one of the best wrist strengthening exercises, as it improves the flexibility of the muscles surrounding the hand and wrist. Here are the steps for applying the exercise:

1. Sit on the chair and place your arm in front of you, palm facing down
2. Maintain a straight elbow position
3. Bend your wrist downward gently and slowly
4. Pull your hand down with your opposite hand and gently stretch your forearm muscles
5. You may feel a pulling sensation in the back of your forearm and wrist
6. Maintain this position for 30 seconds
7. Free your hand
8. You can perform the exercise 2 to 3 times daily

Median Nerve glides

It is a wrist strengthening exercise that keeps the nerve sliding in a flexible and natural way between the arms. Here are the steps to apply the exercise:

1. Stand up straight
2. Hold your arm and bend your elbow out to the side
3. Face your palms upwards
4. Bend your wrist downward slowly
5. Extend the front of your forearm, wrist and palm
6. Bend your head in the opposite direction to your outstretched arm
7. Maintain the position for several seconds
8. Return to starting position
9. Repeat the exercise 10 times

Radial Nerve glides

It is a wrist strengthening exercise that improves the flexibility of tendons and muscles. Here is how to perform the exercise steps:

1. Stand up straight
2. Place your arm down and to the side near your hip and turn your palm toward your back
3. Relax one of your shoulders and point them toward the floor
4. Bend your wrist towards the ceiling so that your thumb is towards the body and gently pull your shoulder back
5. Bend your neck in the opposite direction of your arm
6. Maintain this position for two seconds
7. Return to the starting position slowly and gently
8. Repeat the exercise 10 times

After sustaining various injuries or surgeries to the wrist, elbow, hand, or shoulder, physical therapy and wrist strengthening exercises may help you increase your arm strength and flexibility and improve your range of motion.

Before starting any wrist strengthening exercise, you should consult a doctor or health care provider to ensure that you are practicing the exercises safely and properly.

In conclusion, dear reader, who works from home and uses the computer for long periods of time and suffers from pain in the forearm and wrist, we hope that you liked our article, and more importantly, that you have benefited and learned how to practice wrist strengthening exercises.

If you followed the exercises and tips that we attached previously and did not benefit or notice any improvement and you continue to suffer from pain frequently, you should consult a doctor or your caregiver, as this may be a sign of a more serious condition and must be followed up and treated by a doctor.

For more information and articles about fitness, do not hesitate to follow Farashati magazine or follow Sarah’s Pop Fit programs and challenges via YouTube videos.

Frequently Asked Questions about Wrist Strengthening Exercises

When is it necessary to perform wrist strengthening exercises?
When having wrist surgery, elbow surgery, or shoulder surgery, or in the event of a stroke, carpal tunnel syndrome, and in the event of fractures of the wrist bones and fractures of the humerus.

What is the best wrist strengthening exercise?
Rubber Band Finger Extension exercise

Are there benefits to practicing wrist strengthening exercises?
Yes, of course. It reduces the risk of shoulder pain and tendon pain. It also helps make it easier to perform tasks when there is stiffness or swelling in the hands. It helps restore flexibility in wrist movement and many other benefits.

What tools do we need when performing wrist strengthening exercises?
When performing wrist strengthening exercises, we may need a chair, dumbbells, a rubber band, and a hammer.

Written by: Haidy Soliman

Sources 

Verywell health 

Mayo clinic

Web teb

Very well health