Like the knees and ankles, the wrists are highly load-bearing joints that, although we may not realize it, work all day without stopping. That is why doing routine exercises to strengthen the wrists is a great way to prevent injuries that later reduce our quality of life.
Among the most common injuries in this part of the body is tendonitis caused by repetitive movements, the person feels pain, inflammation and problems when moving. Another condition is carpal tunnel syndrome , which originates when the largest nerve in the wrist is pressed, there is a lot of pain, even inability to grasp objects due to loss of strength and tingling, in these cases you have to seek therapies quickly to avoid operations.
Here are 5 exercises that will help you strengthen your wrists , if you practice sports such as: weights, tennis, baseball and cycling, among others, they will make you have better performance and fewer injuries.
Exercises to strengthen the wrists
1. Stretch your arms to the front, with one of the hands take the fingers of the other (upwards) and little by little bring them to the forearm, then place the hand on top of the hand and bring the fingers down. Do this 3 to 5 times in each hand.
2. Put your arms stretched out to the front and at the same time turn them outwards and inwards, try to hold the position for a few seconds.
3. Place the palms of your hand facing you, one by one bend your fingers with a little force and hold them for a few seconds, repeat with the other hand.
4. Take a small ball in your hand, stretch your arm with your palm up and raise and lower your wrist, remember to squeeze the ball a little with your fingers.
5. With the same ball, now place it on a slightly long table, stretch your arm, take it and raise and lower your wrist, this with both hands for several repetitions.
What to do if your wrists hurt?
If you already have an injury, the first thing you should do is put ice on yourself, in the case of wearing clothes such as rings, watches or bracelets you have to remove them, since it will surely swell, you can also take some analgesic for pain, try to immobilize the wrist and if the pain does not stop you should go to a doctor . Remember that if you are going to take therapies, it is with certified people, since any bad movement can increase the injury
References
- Prevent wrist injuries
