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Thursday, February 13, 2014

Wrist 'watch'- Health Book Day 44

Do you work out on the entire body but your wrists show thin and weak? Ah! This holds true especially for those who don not do weight training or are more focused into abdominal exercise. I am no different. I was fully focused on cardio and abs exercise with least or no efforts on my wrists, resulting which they appear thin and weak.

Sharing few exercises my gym coach taught me to build strength in wrists.

1. Wrist circles : Warm up with rolling your wrists. Make a fist with both hands and slowly make a circular motion in one direction a few times, then switch to counterclockwise. Repeat the process with both the hands.
Wrist extension
Wrist flex

2. “Jingle the” dumb bell: The lightest weight of the gym for women and beginners is ideal to start. All you need to do is rest your elbows on a flat hard surface and hold dumb bells with palms facing ground. Without moving your arms, move your wrists up and down in a slow motion. Reverse the position of your wrists and roll your wrists up and down with the dumb bell in your hands.

3. Punch the bag: Punch a punching bag or a heavy bag lightly for a minute. Repeat 4-5 times.
    Doing push-up exercises also helps build strength in wrists.

4. Ball Squeeze: Take a stress ball, small rubber ball or tennis ball or a rolled up sock and grasp it in your palm as tightly as possible with your fingers. Hold for 5 seconds and relax for 5 seconds. Repeat about 10 times. Switch hands.

5. Bar hang: I shunned this exercise initially thinking it to be a waste of time. However, my gym coach told me that this activity is a great way to strengthen not only wrists, but grip and forearms as well. It may seem easy at first but trust me its not! The idea is to hold onto the bar as long as you can which would determine your grips strength. You can use both an underhand and overhand grip. Do 3 sets of 10-20 second holds.

Doing these exercises regularly will build strength in your wrists gradually. Keep practicing and build a healthy you. Stay healthy stay blessed!


  1. This post attracted me because I often feel pain in my wrists. I will try these exercises. Thanks!

    1. Pain in wrists also calls for a uric acid test.plz get that tested too.


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