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  • Writer's picturePursuit of Motion

Building Strong and Stable Wrists



The Hand and Wrist Structures

The wrist and hand comprise 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 can perform fine motor skills such as writing, typing, and using tools. Fine motor skills typically seem natural for people, but they are complex movements requiring coordination between the brain and muscles.


Since many joints, ligaments, and nerves 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 indicated if you notice full range of motion, and if the 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.








Exercises

Warmup:

  • Wrist circles w/ lightweight - 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


As always, give these a try and let us know how they go! If are currently experiencing any wrist pain or notice any while doing these exercises, be sure to reach out to us or book in to see one of our physiotherapists.



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