The wrist (radiocarpal joint) is probably the least trained body part for most people. It often becomes a weak point, causing discomfort when applying pressure on the hands for a prolonged period or even when trying to unscrew a tight jar. In this blog, I want to show you some introductory moves to help keep your wrists flexible and strong!
Sometimes, I find it helpful to look at people who tend to have the strongest wrists and base some of my training on what they do. So, who has the strongest wrists? Gymnasts, circus performers, dancers, and fighters! Why? Because they spend a lot of time doing bodyweight work on their hands, making it imperative to have strong bones in their hands, strong connective tissue surrounding their wrists, and strong muscles in the hands and forearms.
When you observe the wrist joint in the picture below, notice that the wrist is a meeting place for several bones! In the forearm, we have the radius on the thumb side of the hand and the ulna on the pinky side of the hand. They then connect with three bones in the hand collectively called carpals. These connection points form the gliding joint of the wrist, allowing for maximal motion through two planes. However, this highly mobile joint is prone to injury if not strengthened adequately.
ANTERIOR VIEW of right wrist (palm side)
POSTERIOR VIEW of right hand (backhand side)
Fortunately, you don’t need fancy equipment to strengthen your wrists! Follow along with me in this 5-minute video for a few easy drills you can start doing at home to build wrist strength.
Some things to consider: simply putting pressure on your hands can be demanding for wrists that haven’t held weight in a while. The wrist is fragile, so start slowly. Aim for five reps of each exercise during your first month and gradually progress from there. These movements can produce soreness in the hands and wrists, so be sure to take a few days to recover before performing them again.
If you need personal attention for your wrists, schedule your No Sweat Intro to discuss your goals and limitations. Let our top coaches in Philadelphia help you achieve your fitness goals and have fun along the way.
Sincerely,
The Triad Team
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