Health Series: Wrist Mobilization

Key Points

• WRIST MOBILIZATION EXERCISES:
• Stretch the top part of the arm by pulling back on the fingers, holding for 30 seconds
• Close the fist and pull back on the fingers to stretch the bottom part of the hand
• Perform wrist movements up and down, focusing on the bones at the base of the wrist (10 reps)
• Perform side-to-side wrist movements, ensuring movement occurs from the wrist (10 reps)
• Waiter tip exercise: palms back, fingers up, moving in and out to work forearm muscles
• STRENGTHENING EXERCISES WITH TENNIS RACKET:
• Hold the racket in front, moving all the way forward and back with a straight arm (2 to 3 sets, 15 reps)
• Hold the racket face forward and perform arm rotations (15 to 20 reps)
• Reverse grip rotations for a different forearm action (2 to 3 sets, 15 to 20 reps)
• STRENGTHENING EXERCISES WITH DUMBBELLS:
• Strengthening Exercises with Dumbbells
• Wrist curls with palm up towards the body (2 to 3 sets, 15 reps)
• Wrist curls with palm down, keeping elbow on the arm and lifting up (use lighter weight, 2 to 3 sets, 15 reps)
• Hold dumbbell in the middle and perform forearm rotations (2 to 3 sets, 15 reps)
• Perform dumbbell circles to emphasize forearm and wrist strength (2 to 3 sets, 15 reps)