Working on your wrist mobility can help to improve your grip strength and make it easier for you to lift heavier weights and avoid getting fatigued as easily during your workouts. If your wrists are weak or immobile, you’re going to have a hard time doing exercises like deadlifts, front squats, and even push-ups and planks.
Addressing wrist mobility is also helpful if you have a job that requires a lot of typing or computer work, or if you’re part of the 3-6 percent of adults in the U.S. suffer from Carpal Tunnel Syndrome.
If you find that your wrists and hands are achy or sore or hold you back during your workouts, these mobility drills can help. I recommend doing them before your workouts and throughout the day to stretch out and take a break while you’re working on the computer.
Without further ado, let’s get into it:
Start with your arms extended in front of you with the backs of your hands pressed together. Bend your elbows and pull your hands in toward you, keeping the backs pressed together.
When you’ve pulled your hands in as far as you can, slowly flip them, bringing them in toward your body until your palms are touching. Reverse the motion, bringing the backs of the hands together again and slowly rolling them back out.
Wrist Flexion and Extension
This exercise might seem like nothing, but you’d be surprised at how challenging it can be, especially when you try it for the first time.
To do this exercise, simply extend your arms in front of you and hold your hands out with the palms facing the floor. Slowly flex your wrists so your fingers point toward the ceiling, the extend them so your fingers point toward the floor.
When you’re doing this exercise, make an effort to keep the fingers together and as straight as possible.
Static Wrist Flexion Stretch
The wrist flexors often can use a little extra love and attention, and this exercise gives them just that.
Simply hold your arm out in front of your and flex your wrist. Pull the fingers back with the other hand and bend the elbow slightly to deepen the stretch.
Banded Wrist Rotations
This is the only exercise that requires any equipment. You could use a loop band, like I’m using in the video, or you could use a regular resistance band.
To do this exercise, hold the band in your hands with your arms extended. Your fists should be shoulder-width apart.
Start with your fists point down. Then, while maintaining tension on the band, slowly flip them over so your fists are pointing up. Repeat, moving slowly and with control.
Wrist Mobility Drills Video Breakdown
Need more clarification on any of these exercises? Here’s a video breaking each of them down for you.
Whether you deal with Carpal Tunnel Syndrome or struggle with wrist pain when you work out, these wrist mobility drills can help. Give them a try today and let me know how it goes!