How can i strenghten my wrist?

Question

I've been working out and dieting for a few months now, and i started lifting weights this month. But im having a problem, i need to add more weight for my arms and shoulders, but my wrists are too weak and want to give out i guess you could say. So is there anything i can to do strenghten them? I had surgery on the one wrist about 5 years ago and the doctor says its all fine and that i can do anything with it.

Answer 1

Hand And Wrist Exercises
Do these exercises at a table that supports your forearms.

1. One Two Three Finger Exercises

For the best hand function, you should be able to touch the tips of your fingers to the palm and straighten the fingers completely. Use the one-two- three approach to stretch and strengthen fingers.

To bend fingers:
(1) Begin bending the joint closest to the tip of the finger
(2) Bend the middle joint
(3) When your fingertips are touching the palm, or are as close as possible, bend the knuckle joint.

To straighten your fingers, just do the movements in reverse:
(3) First straighten the knuckles
(2) Then the middle joint , and
(1) Straighten the fingertips.

You can exercise your fingers individually or together, using your other hand to help if necessary.

2. Thumb Walk

Holding your wrist straight, form the letter "O" by lightly touching your thumb to each fingertip. After each "O" straighten and spread your fingers. Use the other hand to help if needed.

3. Hi and Bye

a. To strengthen and limber your wrist, rest your forearm on a table with your hand over the edge. Keep fingers relaxed and bend your wrist up and down.

b. To strengthen the small muscles of the hand, slide your arm back until your fingers hang over with your knuckles at the table edge. Keeping your fingers straight and together and your palm flat, move your fingers up and down.

4. Door Opener

This exercise stretches the muscles and ligaments that rotate the forearm, letting you turn doorknobs, use a screwdriver, of put your hand in your back pocket.

Start with your forearm resting on a table, palm down.

Keeping your little finger on the table, turn your hand so the palm faces up.

If you use your other hand to help, grip your forearm, not the wrist or hand.

Answer 2

All the previous suggestions are fine. The key is small amounts of weight or exercise over a long duration. Basically you may be ready for weight training in other parts of your body, but you are essentially doing strength training or work hardening rehab on your formerly injured wrist. My favorite combination is a stress ball or tennis ball for warm ups and a round or two of disc golf for general exercise. I know there are other suggestions too funny to make here, but wrists are kind of important, if you want to use your hands for anything. Also consider using wrist braces or ace bandages for extra support till you build back up.

Answer 3

Get 10# weights and curl with your wrists... they have plastic ones filled with metal balls that are pretty cheap. Might take a month but that should build them up. Do curls with palms up, then down, then on each side

Answer 4

Taie Chee work outs in a pool will strenghten your wrists.

Answer 5

get anything heavy and tie it to the end of a string/rope ( about two feet) tie the other end to a pole/stick.and roll the stick until the weight starts to rise. when it gets to the top slowly unroll it back down try to keep ur arms str8 out.

Answer 6

Do some wrist curls.

Answer 7

squeeze a tennis ball. after my wrist surgery, that's what my DR told me to do. good luck.