12 Quick and Easy Exercises to Strengthen Your Wrists, Increase Your Range of Motion, and Lower the Risk of a Strain or Break, Carpal Tunnel Syndrome, or Overuse Injury
Many people who are savvy to joint mobility training focus on the hips, shoulders, and thoracic spine, while neglecting some of the smaller joints such as the wrists. I think this is a mistake because even your wrists can become a big problem if you don’t take care of them.
And in this day-and-age, when we’re so deconditioned from our sedentary and digital lifestyles – not to mention all the wear and tear our body’s accumulate from disuse (e.g. sitting around too much), misuse (e.g. excessive typing & texting), and abuse (e.g. repetitive exercise) – our wrists are in pretty bad shape. In fact, most folks who don’t train their joints, have weak, brittle, injury-prone, and just plain cranky wrists that eventually require some tender loving care.
Fortunately, a handful of exercises and a little TLC can go a long way to keep your wrists strong, mobile, and pain-free.
Don’t wait until something bad happens. Your joints need training just like your heart and your muscles do.
So, here are some exercises to help restore your wrist mobility and strengthen their basic ranges of motion. A minute or two a day can go a long way toward keeping your wrists healthy and strong.
12 Wrist Strengthening Exercises For Mobility & Strength
FYI, this PSA will be TMI – mainly because talking about poo tends to be taboo. But like the good folks at Squatty Potty® say, it’s time to break the silence because your health is worth it.
So, we’re going to talk about pooping in a minute. But before we get to that, let’s talk about your squat.
Here’s the thing: if you’re a human with two good legs, you should be able to squat easily. And if you can’t get into a deep, rock-bottom squat effortlessly, you should be working on it almost daily, in my opinion. And if you can squat through a full range of motion, you should be maintaining that ability regularly. The problem is that not everyone wants to practice their squat on a daily basis. Or, they just don’t have the self-discipline day after day.
Enter the Squatty Potty®.
QUESTION: John, Can you explain the different benefits of pushups vs. dips? Which one do you recommend?
This question comes up a lot: which exercise is better: pushups or dips? The exercises I’m asked about often vary, but the answer is almost always the same. It depends on who you are and what you’re training for, among other things.
So, it’s not a question of which exercise is better – period. It’s a question of which exercise is better for YOU and your unique training goals.
So, in this post, you’ll learn which exercise you should prioritize in your program.
Pushups VS Dips
Pushups and dips are both upper body pushing (i.e. pressing) exercises that emphasize the chest, shoulders, triceps, and core musculature in different ways and to varying degrees. Each exercise has a distinct set of pros and cons, and this video will walk you through them.
Note: this is a comparison between the pushup “family” of exercises (i.e. the full spectrum of pushup variations) and the parallel-bar dip “family” of exercises (i.e. not bench-supported dips).
Every year, zounds of people make heart-felt New Year’s resolutions to get in better shape. THIS IS THE YEAR, they say.
Unfortunately, most of them will have given up within weeks of starting, and it’s usually because they’re going about it all wrong – making the same mistakes over and over again before failing and finally giving up.
Of course, it’d be better if instead of following the masses who make and break New Year’s resolutions like clockwork each year, they studied what successful people do year-round, regardless of the season.
Now, most people know that finding a role model is one of the simplest, fastest, and most effective strategies to succeed in any endeavor, whether fitness or otherwise. Better yet, is when you glean wisdom from many role models, applying the patterns you notice among groups of successful people.
Success leaves clues. And successful people often follow very similar, even predictable, patterns on their way to their success. And in this post, I’m going to share some lessons I’ve learned about the people who succeed in fitness and athletics over the long term – who go on to achieve their goals, fulfill their purpose, and move on to even greater things.
So, let’s get to the lessons.
Below, you’ll find a collection of some of the top posts and videos from 2016 – just in case you missed them when they were first released or would like to re-read any of the ones you liked. So, grab yourself a tall glass of lemon water, a smoothie, or some green tea, and settle in for some good reading. Thanks for the support this year!
25 Exercises to Increase Squat Range of Motion
The Shoulder Bridge Plank for the Posterior Chain
This Self-Confidence Trick Changed My Life
Fix Your Duck Feet by Improving Hip Internal Rotation (Q+A)
Training Hips & Legs With Clubbells
Most Inspirational Stories (originally shared on Facebook):
- Ray Chavez – Still Pumping Iron at 104 Years Old
- Mila is 9 Years Old And Completed a 24-Hour Obstacle Course Designed by Navy SEALs
- Sister Madonna – The 86-Year Old “Iron Nun”
- Albert – 97 Years Young and Still Racing Weekly
- One of the Best Performances I’ve Ever Seen on the High Bar
- Jessie Makes American Ninja Warrior Look Easy
- Ring Muscle-Ups at 70 Years Old – Age is Just a Number
- Missing An Arm, But Not Missing a Squat PR
- Missing a Leg, But Not Letting It Stop Him
- 81-Year Old Woman Does 100 Pushups
- 76-Year Old Cancer Survivor Now The Oldest Ranked Crossfit Competitor
Finally, I just had to share this one here. Powerful. We need more men like this in the world.
This has been a busy year at Physical Living! On top of all the publishing here on the blog and on my Youtube channel, I started a new fitness newsletter for older men, took on some online coaching clients, and released a couple of new products, among other things.
Thank you so much for your support this past year! I’m thrilled every time one of you sends me an email or leaves me an encouraging comment telling me to “keep up the good work” or that something I shared was helpful for you. I really appreciate each and every one of you, and I hope I’m able to keep helping you with your health and fitness goals.
Soon, I’ll be off for a much-needed break with my family. And so, I wish you a very merry Christmas, a happy New Year, and a great start to 2017!
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Health-First Fitness Coach