Effective Exercises To Strengthen Wrist Bones

Osteoporosis can affect the bones all over your body, including in your hands and wrists. As you use your hands, arms, and wrists each day, the bones and joints can begin to wear down, especially if you have osteoporosis. The result of overuse paired with osteoporosis can manifest in wrist pain and inflammation that requires treatment in order to improve. 

Thankfully, many wrist exercises are safe and effective for those who struggle with their osteoporosis symptoms. When done consistently, carefully, and correctly, wrist exercises are proven to improve circulation and blood flow, increase range of motion, reduce the risk of fractures, and improve bone health. Here are four of our most recommended effective exercises to strengthen wrist bones: 

Wrist Curl Exercise w/Dumbells: Adding light dumbbell weights to your wrist exercise routine is an effective means of building both wrist and forearm strength. Begin these movements by taking a comfortable seat, sitting up straight, and holding a lightweight dumbbell in each hand with your palms facing up. With control, move your wrists up and down about 15 times per set with a rest in between. Try and complete the set three times, but be sure to stop if you feel that it strains your wrists. 

Resistance Band Wrist Exercises: Resistance bands are a low-impact and affordable tool for building strength. Many different wrist exercises can be completed using a resistance band, but one of the best is wrist curls with resistance. Start by putting the middle of the resistance band below the center of your foot. Gather both loose ends of the band in one hand with your palms facing up. Gently curl your wrist up and down while holding the resistance band about 8 to 12 times, then switch sides. 

Prayer Stretch: This movement is relaxing and doesn’t require any equipment to complete. To do the prayer stretch, put your palms together in a prayer position. Slowly lower the outside of your palms downwards until you feel a pleasant stretching sensation, and then bring your hands back to the starting position with your palms together the entire time. If you notice any pain or discomfort, discontinue the movement. 

Grip Strengthening: A great starting point to reduce your risk of osteoporosis-related fractures is grip strengthening. By strengthening your grip, you will reduce the stress of normal wrist activities throughout the day so that your bones and joints can more evenly distribute weight and force. Frequent wrist rotations throughout the day and squeezing a stress ball are easy and effective grip strengthening movements. 

At OsteoStrong in Mercer Island, Washington, our team of experts can help evaluate your wrist pain and customize a fitness program tailored to your needs. Claim your free session with us today!