To live life to the fullest, take part in physical activities, and be able to operate at an old age, one needs a functioning body and as much mobility and flexibility in all extremities as possible. Today I want to talk about upper limb functionality focusing on the the wrist and hands, how to avoid wrist pain and injuries. I never had a strong wrist or strong hands but I had to create them in order to avoid injuries in real physical activities like boxing or calisthenics. Trust me, do not start hitting a heavy bag until you have the wrist for it.
And besides all the activities that put stress onto your hands, everyday life requires healthy hands especially when you get up in age.
Best exercises for a wrist pain, strong wrist, fingers & grip
Hanging for wrist pain relief
Find a pull-up bar somewhere, jump up, and just hold on for as long as you can. Make this part of your routine for nice and healthy wrists. I started doing this years ago after I had mad wrist pains one day, and the only thing that gave my wrist some pain relief was me pulling the affected hand with my other hand to kind of stretch the wrist joints apart. Logical thinking made me think about a better way to loosen up my wrist and I ended up grabbing a sturdy branch of a tree on a hiking trip and started dangling from it. And sure enough, it made my wrist feel better. I have been doing that ever since and can hold the bar for about 2 minutes now compared to a few seconds a few years ago
Just doing this simple thing will give your wrist incredible relief, mobility, and flexibility if you do it consistently. And, your hand grip will be super strong which is beneficial for all sports, athletics, and just regular everyday hand mobility.
Fingertip push-ups & planks
When you experience wrist pain, to avoid future wrist injuries or just simply strengthen it, I highly recommend fingertip planks and when ready fingertip push-ups.
Simply hold a plank on your fingertips and slowly sink into the push-up as deep as possible and back up. This will give you exceptional individual finger muscle strength and increased flexibility and of course build your wrist muscles without putting strain on your wrist joints.
Fist push-ups & planks
Same principle as the fingertip push-ups but with everything described above you will do it with a clenched fist.
Hand stretches
Stretch your hands whenever possible, especially before workouts. Make it part of your warm-up routine. Simply stretch your arm out straight in front of you, fingers together and extended. Now with your other hand, grab the fingertips of the straight arm, pull your fingers and palm backward toward you, and hold and repeat.
Now stretch the same hand and wrist the opposite way. hold your hand stretched out and with the other hand push your hand down making sure your wrist stays in place. The pushing hand should be positioned over the bottom knuckles where fingers and palm meet, push that hand down and pull towards you till you feel a nice stretch in your wrist.
Hand grippers
Get a pair of those hand grip trainers and have them in your car or drawer at the job and get 100 squeezes in daily to prevent wrist pain and injuries.
Daniel Florian
