How to prevent wrist injuries ?

by | Oct 16, 2018

Whether you’re a beginner or an experienced gym-goer, a workout injury can happen to anyone. Even something as simple as walking can cause an injury, and anyone participating in a workout or physical activity may be at risk. The wrist is one of the most used parts of the body, which makes it one of the most vulnerable, too. Suffering from a wrist injury is problematic because it will make it more difficult to perform a variety of simple activities. Many exercises require the use of your arms from the bench press and bicep curl to dead lifts and squats. Naturally, ensuring that you maintain the correct wrist positioning during these workouts will reduce pain, prevent injury and lead to more efficient gains.
Here are some common tips to prevent wrist problems:
1. Wrist extensor stretch

This wrist exercise helps in removing the strain on hands which can lead to wrist injury. With your palmed facing up and your elbow straight, pull your hand down with your other hand. Then make mild to moderate stretch. Hold for 10-15 seconds. Repeat with your other wrist for three sets.
2. Tennis ball squeeze

One of the easiest ways to begin improving your wrist strength is to squeeze a tennis ball. Without causing any pains try to squeeze the tennis ball as much as you can. Hold for 10-15 seconds. Perform this for 8-10 times.
3. Resistance band wrist flexion

If you are doing dumbbell curl, wrap a resistance band around your hand and hold this arm in front of your body with your palm facing up and elbow by your side. Curl your wrist upwards like you were curling a dumbbell and squeeze your hand and forearm muscles. Do 15 reps with each arm.
4. Wrist flexor stretch
Firstly keep your elbow straight and with the help of other hand pull your wrist backward. Then make a mild to moderate stretch. Hold for 10-15 seconds. Perform this with other wrist for 3 sets.
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