As learnt in our previous blog, wrist injuries are common, especially with office jobs. They are also very manageable and treatable. With the right physiotherapy interventions and home exercise programs, especially from Pivotal Motion Physiotherapy, wrist pain can be reduced and managed. In this blog, some easy to do at home exercises for strengthening the wrists are explained.
Range of motion for the wrist
Ensuring the wrists are mobile and have range is important for their function. When waking up in the morning, and as many times as remembered during the day, perform the following for 30 seconds.
1. wrist rolling
2. flexion and extension (forwards and backwards)
3. side to side
4. clenched first
2. Wrist Curls
- Using a 1 or 2kg hand weight, hold the weight facing palm down off the side of a table or desk
- Extend the wrist and pause for 1 second at end of range
- Slowly bring the weight back to the starting position
- Perform 3 sets of 8 reps each side
- Repeat this turning the hand over so its palm up
3. Body weight plank hold
Plank holds are a great exercise for both core stability and wrist strength and stabilisation. Additionally, it can be performed at a wall.
In a push up position on the floor, perform a plank hold- The shoulders should be over the top of or inline with the wrist
- Hold this position for 20 seconds. Repeat this 4 times.
- This can be regressed by holding with your knees on the ground
4. Ball squeeze
This exercise increases isometric grip strength which is important for being able to apply force to hold objects.
- Rest the arm comfortably on the edge of a table so the hand is over the edge facing down
- Hold a tennis ball in the palm of your hand
- Squeeze the ball as hard as possible for 15 seconds
- Relax
- Repeat for 4 sets
- Perform this with the palm facing up
- Repeat this with the other hands
The exercises above are simple, yet they can be very effective for strengthening your wrists. They are easy to include into your daily routine.
To learn more about wrist rehabilitation and the benefits of arm physiotherapy for wrist conditions, book an appointment with Pivotal Motion Physiotherapy, the physio Newmarket relies on! Call on 07 3352 5116 or book online today.