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Wrist strength to avoid injury
Since I was little I've always had noticeably thin wrists. I can wrap my thumb and middle finger completely around my left wrist, completely overlapping my middle nail with the top of my thumb. My arms aren't exactly jacked, but I do have muscle definition. Earlier this summer I was lifting 80 lb bags of soil with little problem. I do 40-60 pushups daily and dumbbell exercises when the mood strikes me (about once a week).
The issue isn't so much body image or strength as it is injury. I have sprained my left wrist 3 times in my life and my right twice. I've broken each once, separate of the sprains. The cast just came off a fracture of my left wrist a few weeks ago, and regaining the atrophied muscle has been a slow and painful recovery.
My doctor didn't seem too concerned when I asked him about this, saying that I should just keep my wrists well stretched and keep my exercise regimen up. But I have a feeling this isn't going to be enough. I'm dreading my next awkward fall (or the next time I accidentally bang my hand into a doorknob as that's how I broke my right a few years ago) and having to be back in a brace.
Do any of you gents have recommendations for exercises specifically to strengthen and loosen the muscles at my wrists so I can protect myself against further painful and inconvenient injury?
Thanks!
The issue isn't so much body image or strength as it is injury. I have sprained my left wrist 3 times in my life and my right twice. I've broken each once, separate of the sprains. The cast just came off a fracture of my left wrist a few weeks ago, and regaining the atrophied muscle has been a slow and painful recovery.
My doctor didn't seem too concerned when I asked him about this, saying that I should just keep my wrists well stretched and keep my exercise regimen up. But I have a feeling this isn't going to be enough. I'm dreading my next awkward fall (or the next time I accidentally bang my hand into a doorknob as that's how I broke my right a few years ago) and having to be back in a brace.
Do any of you gents have recommendations for exercises specifically to strengthen and loosen the muscles at my wrists so I can protect myself against further painful and inconvenient injury?
Thanks!
Replies to This Discussion
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Permalink Reply by Rick Shelton on -
You can do wrist 'curls' front and back. Basically put your wrist on your knee with your palm facing up and holding a dumbell in your hand. Lower the dumbell using your wrist until your wrist is bent as far as it will go and then curl the wrist back up. For your fingers you can open them and allow the dumbell to slide out to the last knuckle then close the fingers and curl the wrist up. That is the forward wrist curl. For the back wrist curl place your wrist on your knee with the palm of your hand down and the dumbell in your fingers; curl the wrist up until you can't then lower the weight as far as it will go. This develops the forearem, tendons, and wrist. You may not see any development in the actual wrist area as there aren't many muscles there but you will strengthen the tendons and joint.
For more exercises Google wrist exercises on the Internet.
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Permalink Reply by Jesse Frigo on -
Start hanging from a pullup bar, not more than a minute or two per day. Every other day is fine too. When that's too easy, start hanging from a towel that's hanging over the pullup bar.
Start learning how to do fingertip pushups- against a wall to start, then fingertip pushups against a table, then on your knees, etc. Just a few at a time (3-5).
These two exercises will increase your grip and your straight-finger strength. They will increase the size of your forearms and the strength of your tendons. They will not make your wrist bigger. Your wrist is pretty much all bone and sinews, and making that bigger is nearly impossible (I don't want to say completely, but pretty near).
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