5 Exercises to Strengthen Your Wrists and Prevent Getting Injured

The basic plank 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 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.

You don't need heavy weights 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.

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, or mountain climber 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.