2 Daily Wrist Exercises for Mobility and Muscular Balance

Whether you like to swing a golf club, impress in the kitchen, or even drive a car, wrist mobility is vital. Try this drill for healthy wrists.

Swinging a tennis racket or a baseball bat both require multidirectional wrist mobility – as do tasks like using a screwdriver, painting, and steering your car around the block.

But if you’re spending a lot of time typing at your desk and texting on your phone (i.e., pretty much everyone), chances are high that your wrists are pretty stiff.

Your wrist is surrounded by multi-joint muscles that span several different joints. For the most part, these muscles start in your forearm and cross several joints in your wrist and hand to insert onto your fingers.

This means that you’ve got to combine movements at more than one joint if you want to fully stretch or fully contract the muscles of your wrist.

The 2 exercises I teach you in this video provide a comprehensive way to work the multi-joint muscles of your wrist.

[2:13] This first technique introduces your wrist to Controlled Articular Rotations or CARs. For this exercise, you’ll keep your hand in a fist to train fully lengthened extensors and fully shortened flexors.

[3:58] In the second exercise you’ll complete another round of CARs, but this time your fingers will be flared out and extended.

This way, you’ll train fully shortened extensors and fully lengthened flexors.

If you don’t keep these muscles moving and working through their full ranges, you’re going to lose range. And because of how we tend to use our wrists all day – flexed over a keyboard, mouse, or smartphone – you might already notice that your wrist mobility is lacking.

Add in this exercise daily and both your sports performance and your dexterity performing every day activities should improve.

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