What can I do to strengthen my wrist muscles? (no rude suggestions please)

[MadreInglese]

I get recurring strain/sprain/pain in both wrists, can be fine for ages and then flares up all stiff and I have limited mobility in the wrist without pain (in both wrists but never both at the same time). It can last hours or days. The pain is down the back of my hand/wrist IYSWIM. Wearing a tubi-grip type support seems to help it to wear off.

I've put it down to a bit of RSI as I type all day at work, but in the last few months I've been doing pilates much more often and I've found it's flared up loads.

I've got wrist rests at work, but I think I need to improve my wrist strength somehow. I'm fairly strong in the arms but my wrists are just crappola and I think I need to carefully strengthen them, is it possible?

Any tips appreciated, thanks.

[Iklboo]

You can get those squeezy gripper things and there's that spinner ball thing that's supposed to strengthen your wrists. I'll try and find out what it's called

[Iklboo]

It's called Powerball. Amazon have them and I've seen them is Asda

powrball

[MadreInglese]

Ah yes squeezy things good idea

What do you do with the powerball, just shake it around?

[Iklboo]

I think so - it has adjustable resistance on it so you start off on low tension to get it moving and gradually increase the tension as your wrists get stronger

[MadreInglese]

Thanks, will have a gander at those

[RubberDuck]

Mine have strengthened a lot doing the forms for a martial art, though I think Tai Chi or something similar would do the same It's lots of slow wrist and arm movements under tension - I used to get a lot of pins and needles in the fingers of my left hand and it's eased up a lot in the month since I started.

[EvenBetaDad]

Maybe try this excercise.

Get some dumbells or a weight bar and then put your forearms on a bench in front of you and just do wrist curls 2 x 12 repetitions as part of your regular excercise routine.

A wrist curl means the forearm stays on the bench but just the wrists and hand curls up off the bench, hold 2 seconds and then slowly lower back odwn to the bench again. You will need to start with lightweights and then progress to some quite heavy weights once you get used to it.

Do not carry on if you feel severe or long lasting pain.

Here is a YouTube video of how to do a wrist curl

There is also a reverse wrist curl as well.