The Key to Strong Wrists

By Jay Patel, Speed and Explosion Specialist

Computers, laptops, cellphones, and tablets; what do all these devices have in common?  They all require us to use our hands and wrists.  Typing scrolling, texting, holding/gripping a tablet/cellphone all require us to use our hands.  When we train or exercise often the wrists are often left out of any workout.  Aside from technology, we need our wrists for daily activities from pushing to pulling.

There are ten bones connected to the wrist joint.  The radius and ulna come from the forearm; followed by eight carpal bones making up the hand.  Movements that occur with these bones/joints are; flexion, extension, radial/ulnar deviation, pronation, and supination.

With the proper conditioning injuries such as sprains, strains, stress fractures, tendonitis, carpal tunnel, etc. can be improved or prevented.

Make certain you have proper flexibility of your wrist you should be able to flex and extend your wrist to about 90 degrees without a lot of force.  

Simple stretches such as wrist flexion and extension stretch and improve flexibility and range of motion.  Wrist curls flexion and extension also will help strengthen the wrist.  If you have a tub of rice placing your hand into the rice and squeezing and gripping in a circular motion will improve range of motion and help with grip strength.

Here are a few links for you to read more about wrist conditioning.

https://gmb.io/strong-mobile-wrists/

https://gmb.io/wrists/

https://breakingmuscle.com/learn/3-drills-for-building-wrist-flexibility

About the Author

dr josh bross maryland chiropractor

Dr. Bross is the owner of Elite Chiropractic and Sport. He serves as a Certified Chiropractic Sports Practitioner (CCSP) and Certified Strength and Conditioning Specialist. His unique approach to individualized patient care is based on the evaluation and treatment of the “whole” person.

Dr. Bross is a leader in the promotion of health and wellness. He has accumulated an extensive knowledge of the musculoskeletal and nutritional components of the human body. He is skilled in the Graston Technique, Active Release Technique, and Sports Medicine.

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