Top 5 Exercise Band Exercises for your Wrists
The wrists are weak links because they are composed of several little bones, ligaments, and tendons that are readily strained or broken. Due to the amount of movement they must support, such as typing, gripping, and other activities, the wrists are also susceptible to pain.
Many people have weak wrists. This often presents as pain, especially when exercising. Doing press-ups, for example, is a commonly reported cause of wrist discomfort.
It’s also possible to get tendonitis (as physios, we call it tendinopathy) which is an overuse or repetitive injury to the tendons in the wrist. Another common issue is carpal tunnel syndrome, where an important nerve in the wrist becomes inflamed causing weakness, pins and needles and pain in the hand.
The final main cause of wrist pain is osteoarthritis. This is a degenerative condition which affects the bones in the wrist. This can occur following a fractured wrist, either early or many years later.
Let’s look at some wrist exercises that may help you to strengthen your wrists:
Repeat each exercise for 10 to 12 reps, and perform the exercise one to two times per day. Stop if you get any pain and consult a physio or osteopath.
1. Wrist Flexion with Band
Rest your hand and wrist on a table. Hold an exercise band, and bend your wrist to create resistance in the band. This is a strengthening exercise for your wrist, forearm and elbow.
2. Wrist Flexion with Band Standing
Stand up with your elbow bent to 90 degrees, and holding an exercise band with your palm up. Flex your wrist against the resistance of the band. This is a wrist strengthening exercise.
3. Wrist Extension with Band
Rest your arm on a table with your palm facing down. Hold an exercise band, and extend your wrist to create resistance in the band. This is a strengthening exercise for the wrist, forearm and elbow.
4. Radial Deviation with Band
Hold an exercise band, and deviate your wrist to the side of your thumb, to create resistance in the band. This is a strengthening exercise for the wrist, forearm and elbow.
5. Ulnar Deviation with Band
Hold an exercise band, and deviate your wrist to the side of your little finger, to create resistance in the band. This is a strengthening exercise for the wrist, forearm and elbow.
If you want to buy any exercise bands, please go to www.rehabme.com/shop where we have a range of our high-quality products.
If you are a therapist and like the exercises and information in this document, please go to www.rehabmypatient.com and sign up to this amazing exercise prescription software.
If you are a patient and need some advice, treatment or a consultation, please go to www.surreyphysio.co.uk/bookonline. We provide virtual and face-to-face appointments with our expert team.