Forearm strengthening exercises

You may want to keep your wrist strength and forearm strong as part of your home-based exercises for the wrist or hand. There are several exercises you can do to strengthen your wrist, forearm, and wrist muscles.

Hammer Strengthening forearm Exercises

This exercise is carried out by

  • Grab a hammer
  • With your forearm resting against the table, hold the end of it in one hand.
  • Slowly, turn the hammer to bring your palm down.   
  • This position should be held for 3 seconds
  • Keep the hammer in your hand for 3 seconds.
  • Do this again 10 to 15 more times
  • To reduce torque around your wrist or arm, you can try gripping the hammer from a slightly higher position if it is difficult to control.

You should always consider your safety and keep your movements controlled. A sudden jerk could cause a muscle-tendon injury or joint injury. If you’re in the area, visit the best San Diego Physical Therapy Clinic.

Water Bottle Wrist Exercise

It strengthens the wrist muscles.

  • Make 16 Oz water bottles
  • You will need to hold the bottle with one arm and one hand.
  • Slowly raise your bottle by stretching your wrist.
  • Do this for 3 seconds. Repeat 15 times.

For strengthening wrist flexors

  • Hold the bottle in your hands while raising your hand so that your palm is facing up
  • Slowly raise your bottle by flexing you wrist
  • Continue this for 3 seconds. Slowly lower the bottle.
  • Repeat this 15 times

Wrist Flexor Stretch

You can stretch your forearm muscles by bending your wrist. This is how you do it.

  • Sit down on a chair, and raise your arms up with your palms.
  • Keep your elbow straight
  • Slowly bend your wrist so the back part of your hand points towards the floor.
  • To add more pressure, use your additional hand. By gently pulling the palm of you hand down, you’ll feel a pulling sensation in both your wrists and forearm.
  • For 30 seconds, hold the button down and then let go.
  • Do it three more times each day

It is important to stop any stretch if you feel pain or tingling in the hands or fingers. It could be a sign that your carpal tunnels are experiencing medial nerve irritation. We can help! Visit the #1 Rancho Bernardo Physical Therapy Clinic.

Wrist extensor stretch

This improves flexibility in the muscles that extend your hand or wrist.

Here are some ways to do it

  • Place your hand on your stomach and lean forward.
  • Straighten your elbow
  • Now slowly, bend your palm so that your palm is towards the ground.
  • By gently stretching the forearm muscle, you can use your opposite hand as a pull-up device to bring your hand down.
  • Your elbow must be straight
  • Tend to the stretch for 30 second and then do it again three times.

All these exercises can be done at your home for good hand and arm health.

For more resources click here!