Why And How You Should Be Strengthening Your Hands And Wrists?

  • 1 month ago
4 minute read.
Why And How You Should Be Strengthening Your Hands And Wrists?

Have you ever thought about how important your hands and wrists are in your daily life? From typing on your phone to picking up things, your hands are always at work. But, we often don't pay much attention to them until they start to hurt or feel weak.

Think about a day without being able to hold a cup, type a message, or even open a door easily. It's not easy, right? Our hands and wrists quietly do so much for us, and it's time we give them the care they deserve.

Conditions like carpal tunnel syndrome or pain from doing the same motions over and over again remind us that we need to take care of these parts of our body. By understanding why having strong and flexible hands and wrists is so important, we can take steps to keep them healthy.

Also Read: Combatting wrist pain in an office job

Why You Need to Stretch Your Hands and Wrists

  1. Reducing Stiffness: Long hours spent on keyboards or engaging in repetitive hand movements can result in stiffness. Regular stretching helps maintain flexibility and prevents the onset of discomfort.
  2. Preventing Injuries: The hands and wrists are susceptible to injuries such as carpal tunnel syndrome and tendonitis, especially in occupations involving repetitive motions. Stretching serves as a preventive measure, reducing the risk of these conditions.
  3. Enhancing Circulation: Stretching increases blood flow to the hands and wrists, promoting better circulation. Improved blood flow means better nutrient delivery to the muscles and joints, aiding in their overall health.
  4. Improved Grip Strength: Strengthening exercises, such as grip exercises and resistance training, contribute to enhanced grip strength. It is particularly beneficial in daily tasks that require a strong and stable grip.

Also Check: Experiencing Constant Wrist Pain? Know What's Going On.

Exercises To Improve Strengthen Your Hands And Wrists

Including specific exercises is a great way to enhance the practicality of your hand and wrist strengthening routine. Here are exercises to improve and strengthen your hands and wrists:

1. Stress Ball Squeeze

  1. Hold a stress ball in the palm of your hand.
  2. Squeeze the ball as tightly as you can without causing pain.
  3. Hold the squeeze for 3-5 seconds and then release.
  4. Repeat for 10-15 repetitions with each hand.

2. Wrist Curls

  1. Sit or stand with a lightweight dumbbell in each hand.
  2. Rest your forearms on a flat surface with your wrists extending just beyond the edge.
  3. Slowly lower the weights towards the floor by flexing your wrists.
  4. Lift the weights back up by extending your wrists.
  5. Perform 2 sets of 10-15 repetitions.

3. Finger Exercises

Finger Flexor Stretch

  1. Gently pull back on each finger, stretching the joints.
  2. Hold the stretch for 10-15 seconds for each finger.

Finger Taps

  1. Tap each finger to your thumb, one at a time, in quick succession.
  2. Repeat for 1-2 minutes.

Finger Lifts

  1. Place your hand flat on a surface.
  2. Lift each finger one at a time, holding for a few seconds.
  3. Repeat for 2 sets of 10-15 repetitions.

4. Range of Motion Exercises

Wrist Rotations

  1. Extend your arms in front of you with palms facing down.
  2. Rotate your wrists in circular motions.
  3. Perform 2 sets of 10 rotations in each direction.

Flexor and Extensor Stretches

  1. Extend your arm with your palm facing down.
  2. Gently press down on your fingers with your other hand, feeling the stretch in the forearm.
  3. Repeat with the palm facing up to stretch the extensor muscles.
  4. Hold each stretch for 15-20 seconds.

Precautions When Strengthening Hands and Wrists

  • If you are new to hand and wrist exercises, start slowly and gradually increase intensity. Pushing yourself too hard initially may lead to injury.
  • If you experience pain, stop immediately and consult a healthcare professional.
  • While strengthening is crucial, balance is key. Incorporate stretching exercises to maintain flexibility and prevent overuse injuries.

When to Speak With a Healthcare Professional?

If you're experiencing hand or wrist pain or are concerned about your grip strength following an injury or surgery, consult your doctor. They can assist you with your recovery plan and timeline.

You should also consult a health care professional if:

  • Your pain is intense and does not improve with rest or over-the-counter (OTC) pain relievers.
  • Your hands or fingers are numb, tingly, or weak.
  • It is difficult for you to complete routine tasks.
  • You detect a reduction in the muscles in your hands.
  • You've got a joint deformity.
  • Your hands or wrists appear red or are heated.


Incorporating hand and wrist strengthening exercises into your routine is essential for maintaining their health and preventing potential issues associated with modern lifestyles. By understanding the importance of stretching, recognizing the benefits of strengthening, and taking necessary precautions, you can foster long-term

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