If you’ve ever experienced wrist pain during an exercise you know it’s no fun and it could even be holding you back from seeing progress if it prevents you from completing your workout! This basic, wrist focused routine is designed to help you build strength, range of motion, and flexibility in the muscles that surround and support your wrists. (Important note: if wrist pain has been an issue for a while now, it may be worth speaking to your doctor as they can best advise/diagnose and help you treat the underlying cause).
Try these moves before a workout or on their own up to 4 non-consecutive days per week.
Level: All
Equipment: A small ball (it should fit in the palm of your hand, a tennis ball is perfect), a resistance band. We’ll use a set of dumbbells simply to grab on to, so don’t worry about the weight and a mat is recommended for hard floors.
Intensity: Low
Target the wrist muscles with these exercises with this 10-minute routine:
Ball Squeezes
Band Wrist Extension
Band Wrist Flexion
Band Wrist Side Extension
Quadruped Plank
Plank Modifications on Dumbbells
Wrist Stretches
Remember, not all exercises are suitable for everyone, so if you are dealing with a specific condition or injury be sure to check with your doctor or physical therapist before trying this workout. This routine is not meant to diagnose or treat any conditions or symptoms. Be sure to see a qualified specialist for expert treatment if you experience pain on a regular basis.
Need a workout that has zero planks and push-ups but still packs a great punch? Don’t miss our joint-friendly (and floor work free!) “Walk On: 21 Day Weight Loss Plan!” It’s got everything you need to win at weight loss without beating up your body in the process.
Thank-you so much for the wrist exercises!!!!!!!!!!!!!!!! I will be doing these once a day!!! Again thank-you