Gymnasts are no strangers to injury, and with the force and pressure required of the sport, the wrists are one of the most frequent joints affected. If you practice gymnastics, adding wrist-strengthening exercises to your routine will greatly reduce the chance of injury. Offering everything from basic tumbling classes to competitive gymnastics, the professionals at Columbia, MD’s Top Flight Gymnastics share helpful exercises to put you on the path to success — injury-free.

Wrist Curls

Aimed at the flexor muscles in your forearm, wrist curls target the most commonly used muscles in gymnastics. Simple to complete, they save significant pain in the long run. Use a dumbbell to place your hand over the edge of a bench or other flat surface. Then, drop your hand toward the floor and curl your wrist up, pulling the weight of the dumbbell with it. Practicing this exercise with both arms 20 times per workout will strengthen your flexor muscles over time, which is highly valuable if you’re involved in competitive gymnastics and the twists and bends that come with it. 

Wrist Extensions

Place your hand over the edge of a flat surface. Place your palm downward, and use a dumbbell to lower your hand toward the floor. Before you reach the ground, flex your hand upward until you feel the exterior muscles going to work. With 20 repetitions per arm each workout, this exercise is both efficient and easy to incorporate into an existing routine. 

Finger Pushups

A more advanced exercise technique, finger pushups are ideal for those in tumbling classes or competitions that require significant flexing. You should master the simpler exercises above before moving forward with this one, but if you’re an advanced performer, it will improve your strength tenfold. In a pushup position, leave your fingers forward. Complete a pushup the traditional way, but push up onto your fingertips as you move into a higher position. Lower back down, and complete the exercise 10 times during every workout. 

When you’re a gymnast, maintaining muscle strength and coordination is the key to avoiding injury. Practice makes perfect, and with an extensive selection of gymnastics classes, competitive teams, and more, Top Flight Gymnastics offers something for every age and skill level. Visit their website to discover more about their courses and pricing, or call (410) 992-1600 to schedule your free tour today!