A Do-Anywhere Routine for Stronger Wrists

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By: , – Jessica Smith, Certified Personal Trainer
  :  8 comments   :  44,634 Views

If you've ever experienced wrist pain during a workout, you know it's no fun and it could even be holding you back from seeing progress if it prevents you from completing your routine! This basic, wrist-focused routine is designed to help you build strength, range of motion and flexibility in the muscles that surround and support your wrists. 
 
All you'll need for this routine is a small ball that fits in the palm of your hand (a tennis ball is perfect), a resistance band and a set of dumbbells. (Note that the dumbbells can be any weight; we won't be lifting them. We will just be using them for a wrist alignment exercise). Try these moves before a workout or on their own up to four non-consecutive days per week.

It's important to note that not all exercises are suitable for everyone, so if you are dealing with a specific condition or injury be sure to check with your doctor or physical therapist before trying this workout. This routine is not meant to diagnose or treat any conditions or symptoms. Be sure to see a qualified specialist for expert treatment if you experience pain on a regular basis.
 

 
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About the Author
As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami, and now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit jessicasmithtv.com/shop to learn more about her fun, results driven programs for all levels of exercisers.


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Comments

  • 8
    Had some aching with the ball and band actions, but putting weight on my hands even on top of the dumbbells absolutely hurt the wrists, and I had to stop immediately. First stretch, hands on floor hurt, but the 2 standing ones helped, as well as variation on the second with fingers pointed down. It's disappointing that these moves don't seem to be "preventing" wrist pain for me. What I need are modifications and alternate exercises to replace moves requiring a lot of weight on the wrists, since I don't see myself "working up" to being able to do that. - 5/12/2017   11:03:22 PM
  • 7
    I have a metal plate in my wrist so it doesn't bend. Any suggestions for this? - 1/3/2017   7:47:01 PM
  • 6
    I am going to do this tonight, my wrists always hurt with push ups. - 11/18/2016   8:02:17 PM
  • 5
    I like this , need to strengthen hands - 9/26/2015   4:04:02 PM
  • CEVIZAGACE
    4
    This is great! I'm certainly going to try this. I've had a lot of trouble with my wrists doing pushups, yoga and pilates (had to give up my pilates class for it). - 8/11/2015   6:59:18 AM
  • CEVIZAGACE
    3
    oops, double post - 8/11/2015   6:59:18 AM
  • 2
    Thanks, LILLIPUTIANNA--the link has been fixed :) - 8/10/2015   1:41:54 PM
  • 1
    The "Thin in 10 Weight Loss Plan" website doesn't appear to be working. - 8/10/2015   9:58:27 AM

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