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Most of the activities in the upper limbs of the human body involve the wrist, and unhealthy wrists can be painful to move, making it impossible to perform many movements to avoid pain, which can affect daily life.

01 Checking Wrist Health

If there is no trauma to the wrist, or if there is a soft tissue contusion, a ligament problem, an inability to complete a full turn when rotating the wrist, or pain when rotating the wrist, there may be a health risk to the bones in your wrist.

In addition, listen to the sound of your wrist movement when you rotate your wrist. If your wrist makes some sounds when you turn it, it means that there is inflammation of the wrist bone, the joint surface is not flat, and it pops when you move it. People who are in the developmental stage may also make sounds when turning their wrists. This does not indicate inflammation of the wrist bone, but may be due to the fact that the cartilage has not yet developed, and popping may also occur, which will disappear on its own along with development.

02 How to Increase Wrist Flexibility

Detected wrist movement “failure”, do not rush to see a doctor, you can try some simple exercises to adjust the flexibility of the wrist. The following three movements on the wrist is not flexible have a certain role in regulating.

Action 1: kneeling wrist circle

Action points: the action for the kneeling position. The upper body remains upright, kneeling on the ground, body relaxation. Two arms support on the ground, hands open, palm down. The whole body to the wrist as the center, back force, the whole upper body around the wrist were clockwise and counterclockwise circle. Repeat the exercise, 2 sets each time, 10 movements per set.

Movement 2: Kneeling wrist swing back and forth

Action points: the movement for the kneeling position. The upper body stays upright and kneels on the ground, with both arms supported on the ground. Take the wrist as the center, back force, the whole body were forward and backward movement. Repeat the movement, 2 groups each time, 10 movements per group.

Movement 3: Reverse grip wrist curls

Movements: One foot is bent at the knee and the calf is at 90° to the ground. Small arms straight on the thighs, hand holding the kettlebell, but remember, the palm should be up. Then take the wrist as the center, the arm does not move, hand holding the kettlebell up and down movement. Repeat the exercise for 2 sets of 10 movements each.

The above three groups of movements can be used to exercise the flexibility of the wrist. But you need to do it according to your strength.