Building Strong and Stable Wrists
“The hands and wrists are complex structures that contain 27 bones on each side.”
The wrist and hand are comprised of 27 bones that spin, roll and slide to allow the hand to control and explore the environment and objects. Due to the small structures and anatomy of the hand and wrist, humans are able to perform fine motor skills such as writing, typing, and using tools. Fine motor skills typically seem natural for people, but they are very complex movements that require coordination between the brain and muscles.
Since there are many joints, ligaments and nerves that run in this area, injuries can occur such as sprains, carpal tunnel syndrome, TFCC and more. Due to the intricacy of the wrist and hand, it is important to work on stability to avoid injury and build strength. Keep reading for some recommended wrist stability exercises. These exercises are indivated if you notice full range of motion, and if pain is not significantly impacting you. Give these a try, but we always recommend seeing your rehab specialist for an individualized program.
The wrist and hand contain many bones, joints and ligaments that allow us to perform intricate fine movements.
Warmup:
Wrist circles w/ light weight - 3x fatigue
Wrist flexion stretch - 3 x 30 sec
Four-point wrist extension stretch - 3 x 30
Strength:
Isometric holds
Resisted extension - 3 x fatigue
Resisted flexion - 3 x fatigue
Resisted radial deviation - 3 x fatigue
Resistance/ proprioception
Resisted pronation - 3 x 7
Resisted supination - 3 x 7
90/90 kettlebell carries - 3 x fatigue
Weight bearing
Pushups - 3 x 7
Pushups on bosu - 3 x 7
Plank from hands on wobble board - 3 x fatigue