5 Useful Tips for Getting Started With Wrist Exercises

Whether you’re looking to build forearm and grip strength to help make daily activities easier such as carrying heavy objects or simply increase wrist stability for peace of mind, then wrist exercises are the way to go, but first there are some important things you need to know before you begin.

Just follow these top 5 tips for getting started in wrist exercises.

1. An important factor before you start any new wrist exercise or training program is to make sure that you are fit enough to engage in the given activities. It is therefore recommended that you consult your doctor or GP in advance.

Sorry guys, I appreciate that wrist exercises engage only a small amount of muscle tissues and joints, yet it is still important to get the all clear as you don’t want to injure yourself or aggravate any pre-existing conditions (e.g. Carpal Tunnel Syndrome).

If you don’t get yourself checked, then you run the risk of making things worse for yourself in the future. So it’s better to be safe than sorry.

2. Another important consideration for wrist exercises is deciding on what type of exercises you should undertake (e.g. reverse forearm curls, stretching etc) and what equipment will be required (dumbbells, barbells, Gripstik Wrist Trainer). It’s critical that you buy equipment from a reputable supplier, especially where exercise equipment is concerned, as you don’t want something going wrong during training. Also try to look out for good product reviews and you should be fine.

3. You don’t have to train your wrists daily as the supporting muscles in the hands and forearms are like any other muscle groups and also require rest to grow stronger. So make sure you get at least 48 hours rest between direct wrist exercises and forearm training to allow ample time for recovery.

4. Instead of complicating your wrist training by doing a large number of different wrist and hand exercises, try starting off with just one exercise at a time and seeing how you feel. You can then slowly add extra exercises as you progress. Try to keep the rep ranges relatively high (above 15 reps) as this will not only build wrist strength but also increase forearm endurance.

5. Have you considered adding wrist  and forearm exercises to your existing sport e.g. weight training, golf, boxing, badminton, tennis etc? It’s not as difficult as you might think. What you need to do is conduct your training as usual and finish off with your wrist training program. This is because training your wrists intensively may temporarily reduce grip strength, and you don’t want to weaken your grip before conducting your other exercises, so it’s best to leave them until the end.

If you really want to take your wrist strength and grip training to another level, then you might want to invest in a wrist exerciser. These wrist exercise tools are specifically designed to build your wrist strenght and grip strength and can litterally transform your performance in your given sport. The key is choosing the right one for your needs.

And whilst these 5 tips are a good place to start if you’re a newbie, if you’re really serious about building massive wrist and forearm strength fast to make you perform better at your sport, then I definately recommend you download a free copy of the “Stronger Wrists in 12 Minutes” guide over on the right! Enjoy!

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Wrist Strengthening Exercises – A Quick Start Guide

Ever feel like your forearm muscles are about to give when you are holding something heavy? Or maybe you’ve experienced wrist pain simply because you put pressure on your hands.

Well, I’ve been there.

As a kid I broke my wrist. Let’s rephrase that… I litterally snapped it in half. I had fallen a good six feet after jumping a fence, and the aftermath looked like something out of a horror movie.

Anyway, I don’t want to put you off, but I know what it’s like to have weak wrists. Couple that with the fact that I am naturally a “skinny guy”, I’ve always stuggled with wrist pain and lack of grip growing up.

So, like most folks who make a change, mine came out of desperation. I was fed up of always being in pain when I was trying to carry heavy objects or even lots of shopping bags.

That led me to studying grip and wrist strengthening exercises. One of my favourites is using a russian kettlebell. If you don’t know what they are, you have to check them out. They are awesome.

Another exercise I use to strengthen my wrists is to simply hold onto a pull up bar and hang above the ground for as long as I can. This really helps to build up wrist strength endurance too.

I’ve actually put together a step-by-step guide to show you how to perform a range of wrist exercises and you can download it for free here. I hope you enjoy it as many others have. Let me know how you get on.

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Choosing Good Hand Grip Exercises

If you are looking to develop you grip strength, then there are a range of different hand grip exercises that you can perform.

It’s important that you decide what your goal is before you begin your grip exercises. For instance, you may want to build up your grip strength, however you may want to develop your grip endurance.

And depending on what your goal is, will largely determine what workout or grip training tool you may want to use.

So here are some great grip exercises that you may want to try out:

Ivanko Super Hand Gripper

This tool will help you develop grip strength as depending on the direction in which you hold it, it will increase and decrease in resistance. This tool is great for using whilst on the move and is the perfect compliment to any grip strength training routine.

Captains of Crush

This tool will also help develop your hand grip strength, as it uses a lot of resistance during your workout routine. You can use this grip strength tool as part of your grip training program, to build up strength as well as grip endurance.

Tennis ball Squeeze

This exercises will help you build endurance. The aim is to hold a tennis ball in your hand and squeeze it as many times you can in a 30 second period. Try not to stop.

You will find that the more often you perform this exercise, the better your grip endurance will become.

So those are 3 great grip training exercises that you can use as part of your overall grip training and wrist training program, to enhance your grip during sports such as golf, baseball, wrestling or any other sport that heavily relies on a good grip.

Enjoy and make sure you always train safe!

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Wrist Ball Review: Dynaflex Pro Sports Gyroscope Wrist Exerciser

So you’re looking for a quick way to build up your wrist strength. Well then a wrist ball may be for you. Today we’re going to take a quick look at the Dynaflex Pro Sports Gyroscope wrist exerciser, and see what all the fuss is about.

Afterall, with all the different wrist and forearm exercises tools available, the Dynaflex Pro Sports has quickly made itself to the top of the heap.

So what makes the Dynaflex Pro Sports Gyroscope so unique?

Well, unlike most wrist exercise equiment, this wrist exerciser does not require lifting heavy weights or doing any kind of bodyweight exercises, which is great if you are not a naturally strong individual.

It cleverly uses momentum that you create by rotating the device in your own hand, to simultaneously create counter resistance! The great thing is, the faster you go, the more resistance it adds… which in turn forces your wrist and forearm muscles to get stronger in the process.

The fact that it easily fits into the palm of your hand, makes this wrist ball convenient and easy to take out and about with you. You could litterally be stood at a bus top listening to your MP3 player and build strong wrists, grip and forearm strength at the same time. It’s also great fun and as a side benefit, the therapeutic vibrations that you feel when using the Powerball Gyroscope wrist ball can also help relieve stress, which is great if your constantly under pressure from your studies or job.

So what’s the best best use of the Dynaflex wrist ball?

Well, the great thing about the Dynaflex Pro is that it can be used for a variety of purposes. As it helps build wrist strength, it is great for you if you want to simply build up your wrist and forearm muscles without doing any heavy lifting and is extremely beneficial for those who play sports that require a strong grip, wrists and forearms (e.g. tennis, baseball, golf, badminton, wrestling, climbing, biking).

So how do you use the Dynaflex Pro Sports Gyroscope?

Well, check out the brief video below for a demonstration.

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Russian Kettlebell Review: The Benefits of Kettlebell Routines on Wrist Strength

As you can see, russian kettlebells are just amazing at building wrist and forearm strength. The kettlebell works so well because it forces your stablizer muscles to kick in as you stop the kettlebell from becoming off balance.

It also helps build your core strength which means you get stronger and better at whatever sport you play!

Personally I’ve always used a 35lb kettlebell, but it’s entirely up to you where you want to start.

The great thing is they come in all different weights & sizes so you can pick the best one for you.

>>>> Get Your Own Kettlebell Here <<<<

Technorati Tags: Forearm Exercises, forearm strength, Grip Training, kettlebell routines, russian kettlebells, Wrist Exercises, Wrist Strength

Forearm Exercise Tools Reviewed

There are many different forearm exercise tools on the market to choose from. Some better than others. So to make the selection process a little easier, we’ve compiled a list of the best forearm exercise equipment to help you make your own mind up.

Here are 3 forearm exercisers you’ll be guaranteed to love. These forearm exercisers will not only develop the shape and size of your forearms in a positive way, more importantly they will help build serious forearm and grip strength to help you succeed in whatever sport you take part in.

Marcy Wedge

1. Marcy Wedge For Forearm and Wrist

This forearm exerciser is truly hardcore. It mimics the basic motion of the forearm, but with plenty of added resistance!

Not only is the Marcy Wedge great for building your forearms in no time, it is also excellent at rehabbing old injuries due to its stable range of motion.

2. Wrist Roller Forearm Exercise Bar

This old school forearm exerciser has truly stood the test of time. A boxer’s favourite, the wrist roller is a must for any serious athlete. This tool will not only build stronger forearms and solid wrists, it will have those veins popping out at the envy of all your friends.

IVANKO Super Hand Gripper

3. IVANKO Super Hand Gripper

The Super Hand Gripper by Ivanko is the perfect complement to the Marcy Wedge and wrist roller. This hand and wrist exercising tool builds your forearms by forcing you to squeeze the handles until they are closed.

And this can be a lot more difficult than you may think as the springs are super resistant and when held in different positions, will literally turn the lactic acid on overdrive. Definitely not for the feint hearted!

So these are our 3 favorite forearm exercisers of 2011. Used individually they are all great, combine them and you’re in for a serious forearm building experience.

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Improve Your Golf Game Using Kettlebells

Add Up To 70 Accurate Yards To Your Tee Shot?

Golf training expert Terrence Thomas reveals state of the art kettlebell traininig program to help improve your golf game almost overnight!

Add Up To 70 Accurate Yards To Your Tee Shot!

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Master Your Cue Grip

The most important technique learned and the one that should be mastered first is the grip. The casual player has a different grip than that of a professional player, but in either case, if your game is to progress, you must master your grip.

It should be comfortable, relaxed, and remain fairly consistent throughout the range of the stroke. A relaxed grip is usually best since too tight of a grip can tense up muscles in the arm that can cause your stroke to perform erratically. Likewise, too loose and you could lose control.

One way is to play with an all finger grip where all five fingers remain in constant contact with the butt all the way through the stroke and never alter except for perhaps a slight squeeze on contact with the cue ball. This method requires the cue arm to be perfectly vertical at address of the cue ball or the cue will lift on the backswing causing a scooping motion. This is the most common way to grip a cue stick among beginners and casual players, and allows the most control. Do not put your thumb on top of the cue, because this will lock up your wrist, and it’s very important for your wrist to stay relaxed.

Most pros use a different grip, only the thumb and first finger remain constant , the others flex open on the backstroke and close on the forward stroke. This has the effect of tracking the cue and keeping it on line, also greatly increasing cue ball control and cue power. On the final backswing the little finger practically comes off the cue altogether, this allows the cue to remain flat , on the follow through the fingers all close and return to the original position.

No matter what style grip you use, it is important to keep your grip loose and relaxed. This will allow you to follow through on your stroke. A proper grip allows you control and accurate shots. Bad grips will limit your potential for improvement. At all times, your cue should feel well balanced in your hand. For normal shots, your hand should be in the center of the wrap.

For shots that require more ‘touch” and accuracy, try moving your hand forward on the wrap, shortening the length between your bridge hand and the ferrule. For shots that require more power, try moving your hand back on the wrap, lengthening the distance between your bridge hand and the ferrule. Always remember to stay down and follow through on your shots.

The key to determine your grip is to find the balance point of the cue. To find the balance point, take your index finger and balance the cue stick on it so that it teeters on its own. Once it is balanced, take a mental note of the point on the cue stick where your finger was holding it and use this as your balance point or reference point.

In general, but depending on how tall you are, you should grip the cue at least six inches back from the balance point towards butt end of the cue stick. Shorter players should place their grip hand slightly closer to the balance point we found earlier, while taller players should put their gripping hand a greater distance away from the balance point. This process will eliminate the chance of developing a bad grip and will start your beginners’ career off on the right foot.

Technorati Tags: cue grip, grip, Grip Training, Wrist Exercises

Using Golf Wrist Exercises To Improve Your Golf Grip

A good golf grip is essential to playing a good game of golf. If you are gripping the club incorrectly or too hard, you will end up with shots that go places you don’t want them to go. There is no one exact science to the golf grip, but there are three basic golf grips that golfers use today:

* The overlapping grip is the most common golf grip used. It is used mostly by male golfers and those with strong wrists and forearms. The little finger of the right hand lies on top of or overlaps the index finger on the left hand.

* The baseball grip is most commonly used by younger golfers, females, seniors, and those with weaker wrists and arms. The index finger of the left hand and the little finger of the right hand meet but do not overlap or interlock.

* An interlocking grip will be used by golfers with shorter hands and fingers, those with thicker or chunkier palms, and golfers who have difficulty with the overlapping grip. The index finger of the left hand and the little finger of the right hand overlap each other and interlock. Here is the basic way to grip a golf club no matter which grip you use. Start by holding the club directly in front of you with your right hand with the club head pointing away from you at about a 45 degree angle.

Next grip the club with your left hand. The club will be mainly in the palm across the pads at the base of the fingers. However, the club will lie across the first section of the index finger. The thumb will be positioned straight on top of the golf club shaft. Relative to the golf club, the thumb will be in the twelve o”clock position.

Now, with your right hand, grip the golf club just above your left hand with the fingers, not the palm, of your right hand. The thumb will be positioned slightly off to the left. Relative to the golf club, the thumb will be in an eleven o”clock position.

If you have gripped the golf club correctly, only the first two knuckles of your left hand will be visible. Also, your left thumb should be completely hidden under your right hand. The index finger position of your right hand will look and feel like a gun trigger finger. If your golf grip pressure is right, the club could almost be pulled out of your hands, but not quite.

A correct golf grip will make you feel as if you are holding the club mostly in the palm and last three fingers of your left hand. Regardless, both hands should hold the club with equal pressure. A correct golf grip doesn’t guarantee a successful golf swing; however, a defective golf grip will almost always result in a failed golf swing.

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Choosing The Right Wrist Exerciser – Where to Start?

So how do you choose the right wrist exerciser to suit your needs? Well, the answer lies in the question. You start by identifying “your needs”!

After all, with all the wrist exercisers and wrist exercise tools in the marketplace, it’s quite easy to get confused.

So first you have to ask yourself what is you want to achieve?

Are you simply looking to build stronger wrists for general purposes such as carrying your groceries home or overcoming an old injury, or are you looking to develop your wrists and hands for a specific sport such as golf or baseball? Only you know the answer to this question.

And with that said, I have compiled a list of the best wrist and grip training tools available and included descriptions of each and what they are most suited for, to help you make up your own mind and maybe point you in the right direction.

So here they are:

The Russian Kettlebell

The Russian Kettlebell is a great wrist exerciser has many uses. Whilst it does strengthen your wrists, it also helps develop many other muscle groups including improving your overall core strength. Kettlebells are popular with a variety of athletes ranging from mixed martial arts to golfers.

So compared to many other wrist exercisers, I wouldn’t say it’s only good for one particular muscle group, instead I recommend you use iron kettlebells as part of all of your wrist training endevours.

Gripstik Wrist Exerciser

The Gripstik is not only great for developing wrist strength, forearm muscles, and upper arm muscles, but it can also be used to speed up the rehabilitation process after injury as well as relieve aches and pains caused by repetitive motion.

Whist it will build wrist strength, it’s strength benefits will be limited to only the muscle groups surrounding the wrists. Therefore making the Gripstik a true wrist exerciser.

This wrist exercise tool especially great for athles such as ice hockey players, climbers and motor cross riders.

Captains Of Crush Hand Gripper

Captains of Crush are great for developing wrist and grip strenght, but as the primary movement relies on the opening and closing of the hand at various degrees of resistance, the main benefits will be in hand grip strength rather than wrist strength.

Although there are many other wrist building exercises that can be performed with these grip training tools.

This grip strength tool is great for athletes who rely on strong grip as part of their sport, such as baseball  & tennis players, arm wrestlers and golfers. The Captains of Crush is also great for individuals who just want to build up their overall grip strength.

Gripmaster Pro Hand Gripper

Similar to the Captains of Crush, the Gripmaster pro is a hand exercises tools that mainly focuses on building hand strength. There are many hand grip exercises that can be perfromed with the Gripmaster Pro series and they come in variying degrees of resistance.

The main difference between the Gripmaster Pro and the Captains of Crush is that the Gripmaster Pro works individual fingers and forces each finger to work on it’s own merit, preventing one part of your hands muscle groups from overcompensating for the other.

This hand and wrist exerciser is also good for athletes that rely on a strong grip such as tennis, golf and baseball players.

The Marcy Wedge Wrist Exerciser

The Marcy Wedge Wrist Exerciser is one of my favourite wrist exercise tools as it is so easy to use, but in it’s simplicity lies it’s genius. You put your arm inside the device and simply pull the hand downward toward your forearm for as many reps as you can handle.

The great thing is that you can adjust it from level 1 (which is easy) to level 5 (for advanced users). Not only will this give your forearm a great workout, it will simultaneously make your wrists much stronger.

The Marcy Wedge can be used at the gym, or whilst sat infront of your TV to give you a great wrist and forarm workout on the fly.

Press Play Below To Watch The Marcy Wedge In Action

Click Here To Get The Marcy Wedge

Dynoflex Powerball Gyroscope

The Dynoflex Powerball Gyroscope is litterally the mother of all wrist exercisers!

By isometrically putting your hand, wrists and shoulders to the test, it forces stablizer muscles groups to develop that you never knew you had. It is proven to help improve results in swing based sports such as tennis, baseball, golf, hockey and squash.

It’s also proven to help performance in sports such as mountain biking, motocross, cycling, climbing, hockey, fencing, rowing and even basketball.

Not only increasing the distance of each shot, but also allowing the user to gain more accuracy by developing greater arm control.

The great thing about the Dynoflex Powerball Gyroscope is that it can be litterally used on the move. You can take it to the park or to work, and be guaranteed a great workout in minutes.

This wrist exerciser is a must have for any looking to build serious wrist and grip strength.

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Grip Training Exercises for Martial Artists

Having a strong grip is essential for most forms of martial arts. Wether it’s increasing your grip strength for better control during a muay thai clinch or allowing you to secure wrist control when attemting to apply a Kimura in a Brazilian Jiu Jitsu competition, the importance of grip training should not be overlooked.

That is why this article looks to focus on a few basic grip training and wrist exercises that martial artists can perform to build stronger wrists and grip strength.

Grip Training Exercises

Kettlebell Drop & Catch

This grip exercise is good for getting warmed up. It will help develop your grip strength and assist in holding onto your opponent for longer during competition.

Use a kettlebell with a weight you’re comfortable working with and place your feet slightly wider than shoulder width apart and bend at your knees. Then slowly pull the kettlebell up infrom to your chest and as you drop the weight, catch it with the opposite hand. Then repeat this process until you feel your wrists, hands and forearms are adequately warmed up.

Note- Safety is the most important element here and this exercise is best performed outdoors on grass, as you don’t want to damage your floor or carpet should you fail to catch the kettlebell during the drop. Also, consider wearing toughened shoes e.g. steel toe capped boots, as you don’t want to hurt your toes either.

Captains of Crush Squeeze & Hold

This grip exercise requires a Captains of Crush hand gripper or some other grip strength tool that replicates the squeezing motion. The importance here is that you counter pressure against your closed grip throughout. This is a simple exercise whereby you squeeze the hand gripper until it is in its closed position and then hold for a count of 10.

Note – As the Captains of Crush hand grippers come in varying strengths, you will require one which will not be easy to keep closed during the 10 seconds. If however you find 10 seconds to easy, increase the squeeze time to 20 and so on.

Hand Gipper Squeeze & Rotation

This is my favorite grip training exercise as I replicates a real grip scenario. In this grip exercise you repeat the above instructions, but this time during the 10 second count you rotate your wrist clockwise and counter clockwise until the 10 second count is over. You should find this grip exercise places alot more pressure on your wrists and subsequently help build an even stronger grip.

These are some of my favorite exercises to help get me in the flow or things. If you wan’t to take your grip training to the next level and really intimidate your opponents, then check out the Grip Master’s Manual.

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Hand Exercises – Top Tools to Maximize Your Hand Exercises

There are many different hand exercises that you can perform to help build hand, wrist and forearm strength. These involve gripping and pulling exercises, and whilst many can be performed without any aid of equipment, there are some specially designed tools that will dramatically boost your results if used in the correct way.

One such tool used during hand exercises is the well renowned hand gripper. This old school tool is extremely important in building often underdeveloped crushing strength as is replicates the crushing motion of the hand extremely well. That being said, it is quite common for users to quickly outgrow the device over time as they continue to use them.

The problem lies in the fact that with most conventional hand grippers they normally come with one resistance setting and there is no way to increase the resistance as you inevitably develop your wrist and grip strength.

Luckily this is not the case for all hand grippers. The very popular Captains of Crush hand gripper is similar in design to the conventional style hand grippers, yet unique in the fact that they are available in ten strengths. “There is a model perfect for everyone from rehab patients to World’s Strongest Man winners” and is perfect for individuals looking to dramatically increase their grip strength. This product takes over where convention style hand grippers left off.

In short, the reason this product is so popular is the fact that you are able to increase the resistance as you gain grip and wrist strength and it’s a perfect addition to any wrist exercises and forearm exercises regime.

Another good grip strength tool is the Ivanko Super Hand Gripper. This excellent tool is used by top athletes for building grip and forearm strength through intelligent hand exercises. This exercises tool has forty increments of adjustable resistance which allows you to easily increase and decrease the resistance as desired and is the perfect compliment to any wrist exercises program.

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Forearm Exercises – Why You Must Do These 3 Essential Forearm Exercises

Forearm exercises should play a critical part of your overall fitness regime. Not only will strong forearm exercises add to the physical appearance or your arms, they will also help play a more important role, that of providing wrist & grip strength as well as preventing wrist injury.

Below I have listed three forearm exercises that you should consider doing on a regular basis as they will form the foundation of a good overall wrist exercises program. As always before performing any forearm exercises, start off by correctly warming up by doing some form of wrist stretch to help warm up the surrounding forearm muscles and also loosen the wrist joints.

Here are the three key foundation exercises you should be doing.

Wrist Curls – This exercise will help build the inside forearm muscles, and will add grip strength as well as wrist stability to help prevent injuries in the future, such as golfers elbow.

Read more about this forearm workout

Reverse Wrist Curls – The same as the above exercise except your palms start off facing toward you.  This exercise is responsible for developing the exterior forearm muscles and will often result in giving you the defined look at the top of your forearms. This exercise is also great for building wrist strength and can help prevent sport related strains such as Tennis elbow.

Read more about this forearm workout

The Hand Gripper – Although it may not be thought of as a conventional forearm exerciser, the hand gripper has definitely earned its place as a top wrist exerciser / forearm exercise tool. This is because despite appearing to only be working the hand muscles, it’s predominant benefits are received by the forearm muscles, which is why many individuals relate to feeling a burning sensation in their forearms after using the hand gripper.

Note – The hand gripper comes in many different variations, shapes and sizes. For more info on hand grippers and hand exercises visit the hand exercises page.

So there you have it, the 3 essential strong forearm exercises that you should do as part of your overall wrist exercises program.

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Forearm Workout – How to Perform the Reverse Wrist Curl

The Reverse Wrist Curl is an important part of your overall forearm workout. This forearm exercise is one of the main forearm exercises used to build forearm strength and size. A bodybuilding favorite, the Reverse Wrist Curl, also known as wrist extension, is also highly popular amongst other athletes, especially arm wrestlers, who rely heavily on superior forearm and wrist strength.

For this particular wrist training I prefer to use a barbell (although dumbbells are also a viable option) as it allows me to complete the exercise quicker than working one forearm at a time, yet I do not have to sacrifice technique or intensity in the process.

This particular forearm workout, works the extensor carpi radialis longus, the extensor carpi ulnaris and the extensor carpi brevis. In plain English, they are the muscles which run from the humerus to the metacarpal bones in your hands. Performing these forearm / wrist exercises on a regular basis will help increase wrist stability whilst also adding definition to the outside upper portion of your forearms.

Note – I recommend you start with a light weight and focus on correct technique and repetitions to start off with. You can later move up to a heavier weight if desired. Aim for around 12-15 reps.

Performing the Forearm Workout

• Start off by kneeling in front of an exercises bench with your forearms resting across the bench.

• Holding the barbell with both hands, palms facing down, fists closed and knuckles toward the floor, slowly raise the bar until your knuckles are facing upwards.

• Hold this position for a count of one and squeeze for maximum contraction and blood flow, then slowly lower the barbell to the starting position.

• Once back at the starting position, hold for a further 1 second and repeat the process until you have reached your desired rep count.

Remember – Just as with the standard wrist curl, to increase wrist strength , the reverse wrist curl should always be executed with strictest form as it is an essential part of your forearm workout program.

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Wrist Stretch – Perform these 2 Crucial Stretches to Prevent Wrist Injury

There are many different types of stretches including ballistic, dynamic, active, passive, static & isometric.  The type we are going to focus on is the static wrist stretch. This is where you hold a stretched position for a given period (usually anything from 3-10 seconds) before returning to a relaxed position.

The reason we are going to focus on the static wrist stretch is because it is very safe if done correctly, as it allow you to slowly ease into the stretched position and requires no sudden movements. You are therefore also less likely to cause unnecessary strain afterwards whilst performing your wrist exercises.

There are many different levels of wrist stretches you can perform, depending on joint flexibility, joint health (prior injuries, carpal tunnel syndrome etc), but for the sake of safety, we are only going to focus on two very basic stretches.

The first is the wrist flexion stretch and the other is the wrist extension stretch. Let us now take a look at how to perform these 2 very important wrist stretching exercises.

The Wrist Flexion Stretch

• Start off by extending your right arm out in front of you with your elbow locked out and your right hand palm facing towards you.

• Then using your left hand, proceed to bend your right wrist by pulling your right hand slowly towards you until your wrist is fully stretched.

• Hold this position for a 3 second count and relax. Then repeat 5 more times.

• Finally move onto your left arm and repeat the above instructions.

Note – We have included a short video to demonstrate the above technique.

The Wrist Extension Stretch

• Start off by extending your right arm out in front of you with you elbow locked out and right hand palm facing outwards away from you.

• Then using your left hand, proceed to bend your right wrist by pulling your right hand slowly upwards and towards you until your wrist is fully stretched.

• Hold this position for a 3 second count and relax. Then repeat 5 more times.

• Finally move onto your left arm and repeat the above instructions.

In summary, whenever performing any form of wrist stretch always ensure you take proper precautions by ensuring that you are adequately warmed up. Never stretch when cold. Although these 2 stretches are very basic, the importance of them should not be overlooked as they are very effective at preventing injuries.

Technorati Tags: Wrist Exercises, Wrist Strength, Wrist Stretch

Forearm Workout – How to Perform the Wrist Curl

One of the best forearm exercises you can do as part of your forearm workout is the wrist curl. You can do this particular forearm exercise, also known as wrist flexion, using a dumbbell or a barbell. The choice is yours. Personally I prefer to use a dumbbell as this allows me to focus on intensity by working one forearm at a time, plus it allows my wrist to rotate in it’s natural motion, as I am not restricted by the shape of a long barbell.

Remember, this is only a matter of personal preference and your forearm workout should be tailored around your personal needs.

This wrist exercise works three major forearm muscles, the flexor carpi radialis, the palmaris longus and the flexor carpi ulnaris, and should be a staple part of your wrist exercises program.  These three muscle groups run from your elbow to your wrist and are primarily visible on the inside of your forearms. Building these muscles will add size and shape to the upper inside portion of your forearms.

Note – I recommend you start with a light weight and focus on correct technique and repetitions to start off with, especially if this is your first forearm workout.  You can always move up to a heavier weight later if desired. Aim for approximately 12-15 reps.

Performing the Forearm Workout

• Start off by sitting on an exercise bench or chair. Rest your forearm on your thigh with your wrist slightly beyond your knee (this will give your hand the space it needs to rotate freely).

• Hold the dumbbell in your hand and let it hang in your extended finger tips, with your open palm facing away from you.

• Slowly contract your fingers by rolling the weight up into your palm and simultaneously curling your closed fist toward your forearm.

• At the top position, you should almost form a right angle between your hands and your forearm.

• Hold that position for a count of one and squeeze to ensure ample blood flow through your forearm.

• Finally lower the weight slowly back to its starting position for a count of one and repeat.

Remember – The wrist curl forearm workout will play a major part of your overall wrist exercises program so be sure to always practice perfect form, as this is the key to increase wrist strength.

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