My stupid skinny wrists
 

I'm a tall skinny guy with weak little wrists. This has become an area of concern for me since I jam them on a regular basis. This sucks. At any given time, one wrist or the other (ocassionally both) will be somewhat strained.

Not strained enough to prohibit normal movement, but strained enough to keep from being able to do push-ups and some other things.

So, I ask what I might do to make this happen less frequently.

I'm thinking that some sort of wrist exercises are in order, but I'd like some specifics.


edit: I think I should mention that I jam my wrists while exercising and sparring. I'm not spraining them from normal use, like opening doors or something.

probably the best thing you can do is wrist curls, reverse wrist curls, and behind the back wrist curls. all of them will strengthen the muscles in your forearms, which are used to move your hands and fingers. that's the only thing i can think of that might help.

I have no idea what any of those exercises you just listed are.

wrist curls:
take a dumbell or barbell in hand (i prefer barbell, but everyone is different)
keep it fairly light on weight. (adjust accordingly, you'll get a feel for it)
lay your forearms across a bench, or stand. flat with your palm facing up
you need support otherwise you'll cheat and won't focus.
slowly curl your wrists up & down, and repeat.

reverse wrist curls:
do the same but with your hand facing down
this is a bit more difficult.

this will help develop strength and size in your wrists and forearms.

I like doing them before working on my biceps,
this helps me to focus on that muscle rather than curling with my wrist.
The leverage is better.

I myself have really weak wrists, I can bench more than my wrists can handle. I bench max around 215 and my wrists can only sustain maybe 145 for more than a few reps otherwise its them giving out and my wrists are at a 90 degree angle to my arms. Thats not good.

If you ever want to develop a very strong bench press, having strong wrist and forearms are the key. Another low tech method that I use is while watching tv or just sitting around talking with friends is to squeeze a racquetball in my hands. I have tried tennis balls but they are too firm. You can also buy professionally made hand exercise springs. Good luck...Just remember like any thing else in life finding something that you like and sticking with it is the key to success!

I can relate to the weak wrists thing . . . I can't say I've done much to try and strngthen them - I've done all the wrist curl movemements but found personally that they didn't help out my wrists . . . So I started doing a couple things different. Using wrist Straps for instance . . . and also - pushups - always on fists . . . a lot easier on the wrists .. .

chronic masturbation is the key...just remember to change every 50 tho :D

wrap your wrists. there are sleeve things that you can buy that provide support for your wrists. this is of course a temporary solution and will facilitate no positive long term effects on your wrist strength. however, these will help in the interim while you are building natural strength in your meat hooks.

doing push ups on clenched fists is good for wrist strengthening as well. If you clench your fists, as if you're punching someone and then just do pushups on them, instead of your wrists bent at a 90 degree angle.

its a little hard at first so do it on a pillow or something soft, but i find it quite good for wrist strength

How about for us twiddle-fingers, ivory strokers, players of the other organ... I mean, piano players? I'm currently working on some mechanics and so forth that reqire more finger and wrist strength, independance, and flexibility than I have. Wonder if anybody knows any off-keybaord exercies to work with? Physically, the fingers are of major import, and the utmost flexibility must be maintained. I'm doing on-keyboard exercies and off-keyboard stretches at the moment.

I just do wrist curls, but I see people have suggested fist pushups and grip exercises. Do those grip things really improve wrist strength, or just grip (or are they they same thing)?

im to lazy to read alll the other posts....but i used to be a pitcher.....and 7 innings of tossing curve balls strained the wrist as well as the arm....


easy exercise....

you can use any type of weight...if you dont have a weight take a milk jug fill it with water/sand/dirt what ever it takes to get a good weight for you,,,,tie some rope to it....then take an old hockey stick cut it about a foot long and attach the rope....then just keep reeling the milk jug or weight in from the ground...works well

I have learned that as far as wrist size goes, I think ur stuck with wut God gave you. I haven't seen an exercise to make ur wrists bigger but you can strenghten them by doing wrist curls, I do them everynite before I go to bed. I use a 25 pound weight and usually do about 52. I have small wrists also but they are damn strong, hope this helps.

Yeah, wrist size isn't really what I'm shooting for anyway. Just trying to get them more robust.

Thanks for all your feedback.