Our wrists are key joints, particularly when it comes to some of our favourite fitness moves: burpees [1], push-ups [2], planks, mountain climbers [3], pull-ups, Downward-Facing Dogs, and many more. Where we concentrate on the muscle groups they support, such as the arms and shoulders, we often neglect the wrists themselves. It is easy to feel wrist strain [4] if we don't give them the same amount of attention the rest of our body gets. The good news is that wrist strengthening is relatively simple — the hardest part is remembering to do it. Get started with these five exercises and make sure to add them into your routine once a week.
The Basic Plank
The basic plank [6] is a great wrist strengthener, provided you do it with impeccable form. Even if you start on your knees, the primary concern is alignment of your shoulders over your wrists [7] with your fingers pointed forward. Do not lock out your elbows, always keep a microbend to protect that joint. Press down through your hands and up through your shoulder blades — this will avoid dumping your body weight into your wrists.
- Lie on your stomach, bring your hands directly under your shoulders, and lift your body off the ground. Your body should be in one straight line with a flat back. Draw your core tight.
- Start with a 30-second plank and add 5-second increments until you can hold a 60-second plank.
- If you begin on your knees, which is a great modification, work your way up to 60 seconds, then try 30 seconds in a full plank and repeat the increment process.
Wrist Curls
You don't need heavy weights [8] to work your wrists. Start off small with dumbells that are five to six pounds, and make sure there isn't too much strain on your wrist when doing the exercises. Even doing them with no weight to start can get your body used to a greater range of motion, which is a great stepping stone.
- Hold the dumbbell in your hand, palm facing up.
- Curl the weight in toward your wrist without bending your elbow.
- Repeat for three sets of 10 reps.
- Twist your hand so that your palm is facing down and lift your wrist up like you are revving a motorcycle.
- Repeat until you have done 10 repetitions.
- Complete three full sets.
Tennis Ball Squeezes
Working your wrists and increasing their tolerance level for strain is probably the last thing on most of our minds. Being able to hold your bodyweight in a plank, handstand [9], or mountain climber [10] is crucial for your execution of those exercises. Try this sequence and take your neglected wrists to the next level.
- Find a tennis ball or a strong stress ball.
- Hold the ball in the centre of your palm and squeeze the ball as hard as you can for five to 10 seconds before you release.
- Start with five rounds and work your way up to 10.
Wrist Streches
This yoga wrist stretch [11] is an excellent way to increase your wrist's tolerance of strain and pressure. In my experience as a yoga practitioner and teacher, the importance of wrist mobility and strength cannot be underemphasized. Wrist strength is key [12] to so many poses and to ensuring a lifelong, healthy practice.
- Sit on your heels and place your hands on the floor with your fingertips facing your knees.
- If this feels too intense, lift your hips off your heels a little and lean forward for five breaths.
- If you want to deepen the stretch, lean backward into your heels.
For even more variety, repeat this stretch with your fingers pointed out to the side, parallel to the top of the mat (and then inward toward themselves), leaning from left to right to increase and decrease pressure.
Reverse Planks
This yoga pose has several names, including Intense East, Upward Plank, and Reverse Plank. Whatever you call it, this move is a great strength builder for your wrists. It fits in well with bodyweight workouts [13].
- Begin sitting with your legs straight in front of you and place your hands several inches behind your hips, fingers facing in toward your hips.
- Press into your feet and hands and lift your hips until your back is in a straight line from your shoulders to your heels.
- If it feels comfortable in your neck, you can let your head fall backward.
- Hold for five breaths and release back down, tucking your chin in as you lower to protect your neck and upper spine.
- Repeat two to three more rounds.
If you are just starting out, this may be too much in full extension. Shorten it up by bending your knees and planting your feet on the ground, coming into a reverse tabletop [14]. Hold for five breaths and release.
