Continuing with mobility joints the wrist is one of the mobility joints that gives us problems as it’s constantly in use. With the development of consistently repeated movements from the assembly line wrists have begun developing other issues. The preventable maladies for your wrist from a physical therapy approach are carpal tunnel syndrome, arthritis, and tendonitis. Normally the recommended fix for these maladies is wrist braces, but there are ways to reduce the need and frequency for these items. The old adage is that, “a pound of prevention is worth an ounce of cure, but the cost of the ounce is ten times that of the pound.” Smaller issues that you will see before the larger problems may be: popping wrists, aching in your finger joints and knuckles, To do the preventative maintenance on your wrists to reduce these maladies or even prevent them from impeding your life:
Two-way wrist stretch: push your wrist to insufficency both downward and upward.
Wrist decompressions: wrap your hand around the base of your hand at the wrist and pull gently, but firm.
360 Wrist rotations: rotate your wrists internally and externally.
Manual muscle extension: squeeze at the origin (closest point to the midline of the body) of the muscle and push toward the insertion (furtherst point from the midline of the body).
Wide finger counter stretch: spread your fingers as wide as possible and push them against a resistance point (wall or your other fingers) until you feel a stretch.
You can also follow this display to perform essentially the same exercises.
This is a pattern that you can repeat every 90 minutes, but should do at least once per day to maintain your body. Beyond this another good choice to do is to build the muscle bellies of your large wrist muscles. In the above display you can see that this exercise is accomplished with weight in flexion, extension, and squeezing. The most inexpensive option while giving you the ability to adjust resistance specifically for wrist strengthening would be this wrist strengthener from Amazon.
Otherwise you can utilize the equipment that I have previously recommended of resistance bands or any size barbell. I like the modular style of the dumbells that can convert to a barbell that is in the link provided. Especially, since the price is under $60 for everything you would need to create your own home gym.
To use a dumbell or barbell for strengthening the wrist in grip strength open the hand and allow the grip to roll outward, but reclose the hand before it drops. This will not only stimulate growth in the muscle bellies, but also regeneration in the nerves.
Beyond this your nutrition needs to follow some critical elements to maintain good quality in your wrists. For me I choose certain things to maintain good circulation from Selenium rich nuts, Cinnamon, and Vitamin B16 (A.K.A. DMG) you can also choose if you want to prevent persistent blood clots to take oral chelation; however, to maintain your movement I take Alpilean. I know it’s a weight loss supplement, but I have seen the value of maintaining a good metabolism from other men that recommended it to me. My pain in my wrists and hands has gone down since taking it mostly from the vitamins in it being good for motion. There are many other supplements and I have considered taking BioOptimizers Magnesium Supplement if you want something targeted, but if I reach the point of needing that I would choose to try it out next. For yourself what you choose to take or not is up to you.
I wish you well on your health and wellness journey.
MundyWrites 
Leave a comment