How To Strengthen Your Wrists [Exercises For Wrist Pain]
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- Опубліковано 1 сер 2024
- Simple exercises you can do at home to strengthen your wrists and eliminate wrist pain! Much of the pain you experience in your wrist comes from a lack of stability and strength. Strengthening your wrists is a great way to eliminate pain and improve your function. Find out how with these 7 effective exercises!
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EQUIPMENT USED IN THIS VIDEO:
➡️ JARED’S LIGHT DUMBBELL SET: urlgeni.us/amzn/drjareddumbbells
➡️ JARED’S RESISTANCE BANDS: urlgeni.us/amzn/drjaredresist...
➡️ HAMMER: amzn.to/3V287vo
➡️ GRIP DEVICE: amzn.to/3USnGpu
➡️ GRIP PUTTY: amzn.to/3j4xgbJ
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Most instances of wrist pain are caused by one of two problems: either a lack of mobility (it doesn’t move as much as it should) or a lack of stability (not enough strength to support it during a given task).
Therefore the best ways to treat most cases of wrist pain are by increasing the motion with a regular, comfortable stretching routine, and increasing strength via the correct forearm strengthening exercises.
In this video, I wanted to show you some simple exercises you can do right at home to increase strength and function in your wrists!
HOW TO STRENGTHEN YOUR WRISTS
As mentioned in the video - you can’t actually “strengthen your wrists” because there aren’t any muscles directly in that area. What you CAN (and should) be doing is strengthening all the muscles that CONTROL your wrist and fingers which originate in the upper arm.
This increase in forearm strength results in increased wrist stability and, in many cases, decreased pain. I hope you find that to be the case!
These are my favorite home exercises for wrist pain and for building general strength/activity tolerance in the arm.
BEST EXERCISES TO STRENGTHEN YOUR WRISTS
Most of the exercises in this video can be performed with a small dumbbell or light resistance band. The exercises can be perfumed standing or seated as demonstrated.
WRIST FLEXION
WRIST EXTENSION
RADIAL DEVIATION
ULNAR DEVIATION
PRONATION/SUPINATION
HAND GRIP
FINGER EXTENSION
DON’T MISS THIS!
HOW OFTEN SHOULD I DO THESE EXERCISES?
Daily is recommended, but you might have to work up to this frequency depending on your strength, pain, and activity tolerance.
🗣 Did you try the exercises in this video? What did you think? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!
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✅ FIX GOLER’S ELBOW: • FIX Inner Elbow Pain! ...
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Did you try the exercises in the video? What did you think? I would love to hear your experience in a comment below! Also be sure to follow up with this video as well for additional stretches to help your wrist feel better: ua-cam.com/video/74eHCazxWXI/v-deo.html Hope it helps you! 🙏🏼
Great stuff! Still doing therapy from surgery, where lunate bone tendon was torn off, so replaced with artificial tendons connected by 3 screwed -in posts. So the medium-heavy hammer strains it perfectly. Don't need special weights, just a hammer in my office, and obvious reminder to do the exercises. Rubber bands are easy to keep around as well, they are already part of the surgeon-prescribed therapy, along with the rolled towel. Thanks!
These exercises help me so much, thank you!
❤ perfect exercises!
Great but you talk too much and too quickly...demonstrate and do but please stop yapping! Thanks
Great video and perfect balance of demonstration and communication thank you.
Family member was complaining of sore wrists. This is perfectly timed. Thank you.
You're very welcome, Not Today! I hope your family member feels better! Thanks for commenting.
thanks a lot sir. I have been facing wrist pain daily but after doing this it helped me a lot. Will do it daily
Im 18 and I started working out, I wasnt able to do pushups at all but now I can do like 16 in a row and I try to do 100 a day(not in a row, like 12 per set) while my wrist doesnt hurt the first few sets I get really bad pain in my right wrist so hopefully I can manage to make them stronger
I suggest not to do push ups every day of the week, your wrists and shoulders won’t survive, trust me
I am watching this video for the same reason my wrists always start to feel pain before the rest of my muscles fail so I can’t do pushups
don’t do push-ups every day slows the healing process of the muscles and puts a lot of stress on the joints
bro thank you so much great calm video
Thank you for another great video, Dr. Jared! Many of us who spend a lot of time on the keyboard each day really needs these exercises to strengthen our wrists and to turn away wrist pain. Thanks so much!
You're very welcome!
You seriously rock!! Omg these tutorials on pt are just what I needed! THANK YOU FOR THIS.!!!😊
Oh, you are so welcome!
This is exactly what I was searching for. Thank you for the demo. I’ll let you know if it helps my weak, thin wrists.
Will be trying this for arthritic wrists. Sometimes they pop and get stuck ... Thanks fir all your great videos!!
Perfect also for De Quervain's Syndrome. I have this for 5 months and this strenght exercises helped me more than standard physical therapy. I attended 4 doctors and 2 of them told me to try stop using this hand, one - to do streching and one - to do strenght workout. So I have to check and this really hekps.
this guy is tremendous, so helpful
I’m just coming off a wrist injury from rock climbing, this is perfect. Thank youuuu 😭
Edit: also, big fan or the Jordan’s
Excellent exercises. Same exercises I am working on with Occupational therapist. I have a plate and 7 pins holding my wrist together. All the exercises mentioned are soooo helpful! Thank you it reinforces my recall on needed movements.
This is excellent. Subscribed.
Did this help get rid of pain? I also have plates and screws.
@@ashleyfranzen1341 Hi Ashley,
I was also attending physiotherapy using same exercises and I am pain free and able to do all yoga asanas except the wheel because flexion of wrist is not perfect but am delighted with these exercises.
Oh that's awesome to hear! I'm excited to give these a try!
Thank you. I haven't done this exercise in 35 years. I'm getting after it now.
You are welcome! I hope it helps.
Thanks!
I asked for this back a few months ago..thanks for responding. Much love x
You're very welcome, BaloonMonkey99! It was a great idea for a video. I hope they help you and thanks so much for commenting!
So happy to see this today! My wrists have been hurting for the past several months. I had carpel tunnel surgery on both about 10 years ago and was thinking maybe it was that again.
I followed along with you while watching and I am thrilled with how good my wrist feels!! Thanks so much!! Now on to the other one!!
I am so glad you are finding this helpful and thank you for sharing!
THANK YOU
1. Wrist flexion 2:04
2. Wrist extension 3:14
3. Radial deviation 4:25
4. Ulnar deviation 5:58
6. Pronation and Supernation 7:13
7. grip strength 8:45
8. Finger extension 9:56
Can you tell me how many reps
@@Jwalkz700 15 reps 3 sets for every exercise and however much weight u can do without pain
@@Hi-jf2sti don't have any of these so I guess I need to switch the video for myself. 😢
Thanks for this!😀
Thank you, I will use all of these exercises starting today. I have always been hypermobile, and after 3 yrs of daily at home yoga, my right wrist started hurting during planks. I can no longer do a right, 1 arm plank anymore. I also teach a dance that requires a lot of leveraged hand connection, West Coast swing) and when beginners start, they are pulling more on my wrist before they master proper technique. I sometimes wake up with my wrist flexed under my chin so my chiro told me to get a wrist guard to sleep in to prevent that and to wearing for yoga so my wrist does not go so far into extension. I will check back in in 2 weeks and note my improvement. Thanks again.
Thanks for your hard work ❤
My pleasure 😊
incredibly helpful thank you!
You're very welcome!
I never like videos but this one deserves a like. I had an injury in a football match on my right wrist (I'm a goalkeeper) and out of my 19 years of playing goalkeeper i have never had an injury like this one. 4 months go by and the pain is still there. A while ago i saw this vid and did exactly everything for just 1 week. And i feel like my wrist is good as new. Thank you so much ❤
I appreciate that so much! I am so glad it helped!
thank you bro
This helped so much!!!! Thank you 🙏🏼 😊
You're so welcome!
Thank you for useful video!
My pleasure!
Thank you so much Doc this makes so much sense
My pleasure! I hope it helps!
What a wonderful video
I’ve been to three docs and never received such great info and explanations ❤
Thank you
You are so welcome!
Thanks, I watch and try later. You are very good at explaining everything.
I appreciate it and hope it helps!
thank you bro very very much ❤❤❤❤❤❤❤
thank you
A lot of great exercises. Thank you very much.
You are so welcome!
Kite flying is also wrist excersize with mental balance n eye exercises n thx for good vdo.🙏🇮🇳🙏
Fantastic timing, I'll be trying these at the gym tomorrow 👌👍
Hope you find them helpful!
Thank you so much! This will help me strengthening my arm in any case.i appreciate you a lot and i think u deserve a sub
Thanks for the sub and you are very welcome!
Thank you very much for your exercises😃
My pleasure!
Thank you very much Dr Jared 👍👍👍👍❤❤❤❤❤
You are so welcome! I hope this helped!
Just discovered this video. Very very helpful. I know my wrists are not the strongest. The other day i was cooking and when i was transferring the food to my Tupperware and plate ,my wrist felt like it was losing its grip . This is not normal so just the basic household chores became challenging. A wrist brace helps but its not a solution. Doing one set of these exercises felt challenging. My elbow also makes a popping sound when i extend to stretch due to tightness.
Thank you! Very much needed when Im working my way back from having wrist broken in three places and broken elbow on the other arm (don't fall on the streets of Brussels). My muscles are not what they used to by far, and I think these exercises will help bringing them back :)
You're so welcome!
Thank you so much - NY
You are so welcome!
Thank you so much for your very helpful video! Much as gracias! Te amo mucho!💕💕💕
You're so welcome!
It literally helps me a Lott..!!
Wonderful, Bhavya Shri! I hope you continue to feel better! Thanks for commenting.
Thanks for the great video a big 👍🏽 up. Quick question are the resistance bands better for stability instead of the dumbbell?
Thank you so much
You're most welcome!
Thanks for sharing this. Well explained, demonstrated and great alternatives like the towel. This was exactly what I needed. I was struggling to follow along workouts that have you hold dumbbells in your hand while in a plank position and the like because of my wrists. I'll be able to do these while in meetings at home and it will give me a reason to keep those lighter weights around!
Thank you! I hope you find it helpful!
Thank you sir 👍
Most welcome!
i wached this video to help improve my weaker(left) forearm and wrist
but i had been doing this before i watched the video😂
this sure helps my left is 75% power right now from being unable to do certain things that my right can do
until i feel slight difference i will train both but for now i will focus on my weaker to catch up on my dominant hand
I'm a dentist and I'm suffering from the wrist pain these days and really have no time to go to the gym. It's 5 am here, I just watched this video and did the whole exercises with dumbbells. Found it very helpful. Thanks for sharing doctor :) 👍🏻
You bet!
For the radial Deviation, Pronation and Supination , If you have a dumbell using plates you can just load it on one side to have something similar to using a hammer. The grip is way better this way than using a fixed hexagonal one. Supermarkets even sell these basic plate loaded 30mm shaft Dumbbells sometimes.
These exercises are probably what I needed, doing physio exercises for my legs to reduce knee pain and they helped a lot.
From the first few sets I've did these you showed seem to help.
Thank you 🙏🏾
You are so welcome!
I would love a follow-along version of this or your other wrist exercise video! These are very helpful, but it's a little frustrating having to pause after each explanation to do the exercise before moving on to the next one. I prefer to have a moving visual to compare my form to, so a follow-along routine would be perfect.
Thanks for the feedback.
@@toneandtighten I should also have said thank you for uploading these!! I have your short warmup, core workout, and full-body stretches videos as part of my daily exercise playlist. I appreciate them a lot
Dude just pause the video it’s not a big deal lmao
You helped with my tension headache. I have had so many injuries and I’m so sick of PTs who really have no clue. I have gotten better from you and other you tube doctors. I have CIRS and inflammation on top of several falls. The wrist pain is debilitating. I Only have my dog so it’s hard to wrap it good. lol
I am so glad I have been helpful and thank you for sharing!
Happy I found you. What about severe pain upper thumb ?
Thanks for this as my wrists are paining everyday Cant wait to do this everyday for me after work love your channel soooooooooooooooo much love your exercises sooooooooooooooo much
You're very welcome, Ramya Padmanabhan! I hope they help you! Thanks so much for always commenting and for your kind support! 🙏🏼
Integrating those after or before your exercises will definitely show some nice results. I'm doing some of those since a couple of months and the relief I can feel everytime afterwards is huge!
@@ojuujo Thanks will do it after work from next week onwards
Has your wrist pain stopped after doing these exercises? @@Ramyapad19
Thank you for the useful technique! May I know the weight of the dumbbell in this video?
Thank you SO much 😁😁😄 Subbed and liked!!
Thanks for the sub!
Hi Dr Jared, I really liked the video, and it is excellent. I have a question, can you please let me know what weight should be the dumbbell, for example, 1kg or 1.5 kg? I am 43 but I am not strong and am suffering from wrist pain.
Hello, very good video! How often should I do these excersices? 2 times a week?
Those are great exercises, it is really helping me strengthening my wrists, specifically after my torn tendon surgery.
I also would like to suggest for you to make a video about stretching and strengthening the triceps.
Thank you so much.
Happy to help!
Very well presented
Thanks so much!
Thank you! Hoping this will help me do cartwheels and handstands better and pushups
Best of luck!
Ok real talk I’m loving the lofi music within the background 👍🏽
Thanks so much!
Your wrist exercises are good for arm wrestling thank you from Scott new Zealand
Happy to help!
Injured my wrist working out - was in a lot of pain /limited mobility. Pain is almost gone so looking forward to starting this routine for my wrist. Thank you!
You are welcome! I hope this helps!
Did you have an mri test and ultrasound? If yes what are the results?
@@jayveepoison5792 no I didn’t. With my past history of Lyme / Lyme related joint pain MRIs /X-rays never show anything for me
Thank you! How many times per week, please?
Thank u very much for your knee and wrist exercises videoI. I actually I tried these exercises and I have been doing some of them as a part of routine exercises, but one query I had to make. With 1kg dumbbell I do certain exercises for the wrist , do u suggest I can increase the wt of the dumbbell.
My wrist were very painful.After one day of your excercises my wrist are inproving a little.Thank You.
Great to hear and thanks for sharing!
Do you recommend a wrist brace? I did these exercises and it seem to be helping
Thanks
You are so welcome! Thank you so much for your kindness and generosity!
How often should this be done and is it safe to perform before my regular workout? I’ve been dealing with not only wrist pain but forearm pain and sometimes numbness for honestly the entire year
Thank you very much, kind sir.
Very welcome!
Good vid
nice exercises!Fr elbow pain are these execises help!
Glad you like them!
Greetings,
Could you tell me what size foam roller to buy so that I can do the exercises you show in your videos? I have a slight hunchback ie kyphosis so I would like to hear your opinion on what size foam roller would be good for me and out of all your kyphosis related videos which would you recommend?
Thanks in advance.
I love this. Any chance of getting a "follow along" video with no talking so I can just watch and do it with my morning routine?
Bro u r doing very good new subscriber please give the product purchasing details and the link for purchasing
Funny exactly what I needed.
I'm so glad, D T! I hope they help you! Thanks for commenting.
As a licensed massage therapist, this is perfect for me.
Been working mine the same way since I was 12
Hey I lack wrist strenght that hinders me from more reps at a lot of excercises and in arm wrestling. Are the excercises going to help?
Hi , what about if my thumb is shaky.? Please what can I do?
Thank you!
I'm hopeing some of these exercises will help me with my EDS
I hope they help too!
You sir are engaging in the evil action of enabling me to knit more and I love it >:) in all seriousness though, thank you for making this video and I will definitely try these out! I'm not quite sure how I'll encorperate these into my routine but I'll figure that out in the morning XD
My pleasure!
Please tell me how often should I do these?
I’ve pain in Wrists and elbow. Are these practices help only wrists or both wrists and elbow?!Thank you in advance
thank you also can pushups help
I broke both wrists in different snowboarding accidents years ago, and they've both started giving me pain. This looks great!
I hope this helps you out!
just ordered a 1kg dumbell so i can start doing this. as an aspiring artist who is already experiencing wrist pain, i fear not being able to continue with my craft so i really hope some excersise will help
Best of luck! I hope they help!
One question , after I get better and no wrist pain, I need or should keep doing these exercises or not?
How many times a week would you recommend i should do this I have really bad wrist pain from boxing and I’m trying to make sure they are in good, strong condition before I leave for boot camp
I have been doing 500-700 bicep curls with 15lb dumbbells for about a year and keep feeling more frequent tingling on my thumb tips and index fingertips that does not completely go away.
Can high repetition dumbbell curls cause tingling in the thumbs and index fingers similar to carpal tunnel?
How can I exercise my biceps and arms and not cause these symptoms?
How can I reverse the symptoms?
Thanks man, i have the strength required to regularly do push ups but my wrists hurt while doing them
I hope this helps you!
Should I do these exercises before my workout or afterwards?
Do they help with tfcc tear ? It has started to feel slighlty better now , but I still have sensitive point on my wrist.
How do I know which to do? Or do I need to do all of them?
is it fine to use 10lbs dumbbells for these movements? or should we keep it light
I was wondering if I could do this daily or do I need to set breaks between days?
How much should i do it in a week? And should i do it before or after my training ?
should this be done after a workout of before?
Does the muscles in your wrists effect the muscles in the back? I’ve had back issues and have recently found exercising my wrists have relived tension in my middle back. Would love to hear if anyone else has had the same experience
Hi there. I've been dealing with severe sciatica / herniated disk for about 5 months now to the point where I could hardly walk a couple months ago bc the pain was so intense.. I have been seeing a chiropractor for about 4 months & the pain no longer travels all the way down my leg anymore, but the tightness in my glutes & back has made it impossible to still do the things I love. I have gained more weight lately bc I have been so afraid to do physical activity like I normally would in fear that I would create more problems if done incorrectly.
I am so thankful I recently discovered your channeI. I am going to incorporate all of your advice for sciatica.
In addition to your videos, how much walking would you recommend per day for exercise? And also, would you recommend using an elliptical machine? Or any other advice to help lose weight while still trying to take care of my back? Thanks in advance!
Oh so sorry to hear you’re going through this. Not sure where you reside, but find a 100% Chiropractor, and omg you won’t regret it. If you find them on Facebook you might find a special in your area. Ours it’s doing a $49 for new patients, it covers all the scans/ultrasound and first adjustment. They’ll study your scans of course before your first adjustment. And once you start going then you can focus on these awesome physical strengthening videos