Being a female, it is very important that you have a strong wrist so that you can safeguard yourself rather than that of being dependent on men to protect you. You really need not gain weight or hit the gym to make your wrist stronger. You can follow some simple exercises at home so that you can punch someone, when required. If you lift heavy groceries, once in a while, then you may be witnessing pain in your wrist. You can get rid of this by way of making your wrist stronger so that you can lift the groceries and also some more heavy weights.
You can perform this exercise by just sitting in your place; you don’t need to put in special efforts for this. Just stretch your fingers and then fold it back into the palm. You will have to perform this exercise slowly so that you can derive the benefits. You can count one to five and stretch your fingers. This will ensure that you are stretching your fingers to the fullest. After stretching, you can start with the reverse countdown, five to one and fold back the fingers into the palm. Initially you may feel certain discomfort but later, you will get used to this.
Move Your Wrists
For doing this exercise, you will have to spare 10 minutes from your busy schedule. Stand stiff and stretch your hands. Ensure that your shoulder, elbow and wrist are in the same line. Place all the fingers together and your palm should be facing the ceiling or open sky. Slowly move your wrist to the left and then keep it straight. Later, move your palms to the right and then place it straight again. This will ensure that the stamina of your wrist is increased. Initially, you will feel that your wrist is not moving completely towards right or left but later with time, the flexibility will improve.
This is just the initial exercise that would help you to make your wrists capable to lift more weights. Sit straight with your back straight and place your elbows on your thighs. Lift five to ten lbs weight. Wait for few seconds so that your hands can gain stability. Once your hands are stable with the weight, move the wrist in the upward and downward direction. Do this exercise for one hand, at a time. You can do ups and downs for thirty counting and then you can repeat this for the other hand. This will take about 10 minutes. Increase the time when you start to feel that there is no pressure on your hands. The weight should not be increased more than 30 lbs as this will lead to increase in the size of the biceps. Biceps don’t look good on girls so don’t increase the weight to a great extent.
Reverse Wrist Curls
Sit on your knees and place your elbows on a seat. Ensure that you don’t bend your back. Ensure that your palm is facing down. Hold the weight in your hand. Your palms should be facing down and leave the weight in the hanging position. Slowly and steadily, hold the weight tightly and start moving the weight. Start with counting, one and two. One would mean that you are lifting the weight towards yourself and two would mean moving back the weight towards the floor. This exercise should be performed, slowly and steadily so that sudden weight pressure is not experienced by the wrists. Take time and perform this exercise.
Stick And Weight
Take a thick rope, tie stick to one end of the rope and weight to the other end of the rope. Stretch your hands out completely and ensure that your hands are straight. Your shoulders, elbows and wrist should be in the same line. Hold the stick with both your hands and the weight would be hanging free on the other side of rope. Slowly start rolling the stick. This will continue for about 10 minutes. Ultimately, the hanging weight will reach closer to the stick. Always remember, while performing this exercise, move your wrists only. The elbows and shoulders should be intact.
Weight On Fingers
This is a simple exercise and this exercise will increase the stamina of the fingers and wrist. Hold 5lbs weight in your palm. Open your palm and bend it slightly towards the floor. The weights on your palms will start to move on the fingers. Once the weight reaches the tip of the fingers, fold back the fingers and get back the weight to your palms. Repeat this twenty to thirty times. Do this exercise for one hand, at a time.