Wrist Conditioning Exercises for Peak Athletic Performance

Image via Dane Wetton, used with Unsplash License

Whether you are an Olympian or enjoy competing in your local sporting clubs, it is important to use daily stretches and exercises to maximize your potential, recover exerted muscles, and avoid injury. It is common for many athletes to focus on strengthening their arm and leg muscles, while neglecting other key body parts such as the hand or wrist. Short-term neglect of the wrists may lead to swollen, sore, or cramped wrists, which will impact your ability to grip a baseball bat or handlebars. Long-term neglect may lead to carpal tunnel syndrome, and recovery may require invasive surgery or therapy.

How These Exercises Can Help

Listed below are simple wrist exercises and stretches that can help you avoid injury, improve strength in everyday tasks, and maximize your athletic performance. All of these exercises can be done at home and require little or no equipment. In order to benefit from these exercises, incorporate them into your workout 2-4 days per week.

Finger Flicks

Some of these exercises strengthen the muscle groups surrounding your wrists, which in turn also strengthen your wrists. Finger flicks strengthen your fingers and warm up your wrists in preparation for other exercises.

•       Straighten your arms in front of you, parallel to the ground.
•       Squeeze your fingers into a fist.
•       Quickly release your fingers wide and straight.
•       Repeat these steps for 10-30 seconds.

Finger Slides

Like finger flicks, finger slide exercises don’t focus on wrist movement, but they warm up the wrists indirectly.

• Straighten one arm in front of you with your palm facing outward and fingers stretched, like you are signaling someone to stop.
• One at a time, curl each finger to its base, and then to the base of the palm.
• Slowly reverse the movement, and return the finger to its previous, stretched position.
• Do this exercise 5-10 times for each finger.

Prayer Stretch

This stretch is useful for maintaining wrist flexibility, which will allow you to pursue more dynamic movements at the gym or on the field.  

• In a standing position, bring your hands together below your chin, with fingers facing up and elbows bent, as if you are praying.
• Slowly lower your hands to your stomach until you feel tension in your arms. Keep your fingers and palms in contact with one another.
• Maintain this position for 15-30 seconds.
• Repeat these steps 2-4 times.

Steeple Stretch

This exercise is complementary to the prayer stretch, and it also improves wrist flexibility.  

• Use the opening of the prayer stretch, with your hands together below the chin, fingers facing up, and elbows bent.
• Separate your fingers and thumbs from each other, as widely as possible.
• Bring your palms toward your elbows by pressing your fingertips against one another. Gently rock between the starting and stretched positions.
• Perform this exercise for 15-30 seconds a few times throughout the day.

Wrist Flexor Stretch

This stretch can help with wrist mobility, which may prevent future injury.  

• Straighten one arm in front of you with your palm facing downward and your hand relaxed.
• Use the hand on your other arm to gently press the fingers of your straightened arm toward the wrist. Do so until you feel mild to medium tension on your forearm.
• Hold this pose for 15-30 seconds. Repeat this exercise 2-4 times.
• Straighten the same arm, but with your palm facing upward.
• Use the hand on your other arm to gently press the fingers of your straightened arm toward the wrist. Do so until you feel mild to medium tension on your forearm.
• Hold this pose for 15-30 seconds. Repeat this exercise 2-4 times.
• Perform the same stretch on the other arm..

Wrist Extensor Stretch

This stretch also facilitates wrist mobility, and its motions exercise the opposite muscle group compared to the wrist flexor stretch. (ref)[EE2] 

• Straighten one arm in front of you with your palm facing downward and your hand relaxed.
• Use the hand on your other arm to gently press the knuckles of your straightened arm toward your shoulder. Do so until you feel mild to medium tension on your forearm.
• Hold this pose for 15-30 seconds. Repeat this exercise 2-4 times.
• Perform the same stretch on the other arm.

Tabletop Wrist Stretch

Like the prayer and steeple stretches, this exercise improves wrist flexibility, which can help prevent injury when throwing a football or swinging a tennis racket.

• Assume the tabletop position: Place your hands and knees on the floor, with your hands below your shoulders and knees below your hips.
• With your fingers facing away from your body, gently lean forward while your palms maintain contact with the floor.
• Hold this pose for 10-30 seconds, or gently rock between the starting and stretched positions.
• Repeat this exercise 2-3 times.
• Bonus: If this pose is not challenging, try the exercise with your fingers facing your body. Assume the tabletop position described above, and then twist your right wrist clockwise and your left wrist counter-clockwise.

Make an Appointment with Dr. Knight Today  

The exercises listed above are general recommendations that may prevent injury, improve your athletic performance, or rehabilitate wrist pain. However, in order to ensure injury prevention, maximize your athletic potential, or address recurring wrist pain, it is best to seek personal advice from a trained medical provider or wrist specialist, such as Dr. Knight at the Hand and Wrist Institute. Dr. Knight has over 30 years of experience in diagnosis, preventative care, pain management, and rehabilitation in wrist and hand disorders. Through his expertise, many athletes have continued to improve their athletic performance while minimizing the impact of high-intensity workouts on their hands and wrists. If you are experiencing wrist discomfort or simply wish to prevent it in the future, consider making an appointment with Dr. Knight today.

Dr. John Knight

Dr. Knight is a renowned hand, wrist and upper extremity surgeon with over 25 years of experience. Dr. Knight is a Board Certified Orthopedic Surgeon and Fellowship trained. Dr Knight has appeared on CNN, The Doctors TV, Good Morning America, The Wall Street Journal, The Washington Post, Forbes, The Huffington Post, Entrepreneur, Oxygen network and more.