Wrist Strengthening For Gymnasts

This pair of exercises was originally developed as a wrist warm-up for gymnasts, who rely on exceptional wrist strength and mobility for their routines. However, these exercises are beneficial for anyone looking to improve wrist flexibility, stability, and endurance. Whether you’re an athlete, an office worker, or someone recovering from wrist discomfort, incorporating these movements into your routine can help prevent strain and enhance overall wrist function. By combining both stretching and strengthening elements, this warm-up can support healthier, more resilient wrists in a variety of activities.

Purpose: To strengthen and increase stability in the wrists

Target Areas: Wrists and forearm muscles

Wrist Raise

Instructions:

1. Kneel on the floor in the tabletop position with your hands palm down and resting on the floor.

2. Slowly raise your wrists, keeping your fingers connected to the floor. Balance on your knees and only push as much weight through your arms as is comfortable for your wrists to maintain.

3. Slowly lower your wrists back to the floor.

4. Repeat 5-8 times as a warm-up before any exercise that requires extensive wrist use.

   
   
   
   

Wrist Stretch

Instructions:

1. Kneel on the floor in the tabletop position with your hands palm up and wrists raised up from the floor.

2. Slowly lower your wrists, keeping your fingers connected to the floor. Balance on your knees and only push as much weight through your arms as is comfortable for your wrists to maintain.

3. Slowly raise your wrists back up.

4. Repeat 5-8 times as a warm-up before any exercise that requires extensive wrist use.

Tips:

• Focus on the stretch in your wrists, but don't extend to the point of pain

• Keep all movement slow and controlled