In gymnastics, your wrists are responsible for quite a lot: taking the brunt of the force and pressure to complete moves. And as such, the wrist is injured quite frequently among gymnasts. To prevent injuries, strengthen your wrists with a few easy exercises courtesy of The Victors Gymnastics, a recreational gymnastics center in Greece, NY.
Whether you're advanced or prefer recreational gymnastics, check out four wrist exercises to add to your routine:
- Extension: In order to target the extensor muscles and tendons in your wrist and forearm, use a resistance band— or dumbbell—and place your arm on a bench with your hand hanging over the edge, palm facing down. Lower the dumbbell toward the floor and raise it to the ceiling. Repeat 15 to 20 times.
- Curl: Also known as a wrist flexion, this exercise focuses on the flexor muscles. Place your arm on the bench again, but this time, allow your palm to face upward. Lower the dumbbell or resistance band to the floor and pull it up again. Repeat 15 to 20 times.
- Radial Deviation: Build up strength in the carpi radialis and flexor carpi radialis muscles in the forearm. Grab your resistance band and rest your arm on your knee, allowing your thumb to stick upward. Lower your hand toward the floor, then curl the wrist up to your forearm. Repeat 15 to 20 times.
- Finger Pushups: For advanced gymnasts, the finger pushup is a great exercise. Drop down to a regular pushup position, and get ready to push your body up from the floor. As your elbows straighten, push your hands up to your finger tips and hold for two or three seconds, and then lower back down. Repeat 10 to 15 times.
For more exercises, contact Greece's favorite place for recreational gymnastics and advanced tumbling, The Victors Gymnastics, by calling (585) 663-4810. Visit them online for details, and don't forget to like them on Facebook to learn about open gymnastics events.