The muscles in the wrist area are responsible for everyday functions such as moving, rotating and flexing the arms. Increasing the size and width of your wrists does more than just improve their cosmetic appearance. It also helps prevent injury, improve your wrist strength, allow you to lift more weight, improve your stamina, prevent conditions such as carpal tunnel syndrome and improve your performance in sports that require a strong grip such as water skiing, rock climbing and volleyball.
Do exercises that specifically target the muscles in the wrist area such as wrist curls, reverse wrist curls, wrist extensions, wrist flexors and wrist rolls every other day. Or try a wrist rotation by sitting on a chair with your forearms resting on your knees. Hold a dumbbell in each hand with your palms facing upward. Slowly turn the dumbbell until your palm is facing downward, keeping your forearms pressed against your knees. Rotate once again to the upward facing position to complete the first repetition. Continue rotating for a total of 16 repetitions, aiming for two or three sets of each exercise.
Practice yoga to strengthen and widen your wrists. Do poses like upward-facing dog or intense side stretch pose. Or try the side plank pose by bending at the waist and placing your hands on the ground in front of you. Rotate your body to the right, stacking your left foot on top of your right. Lift your left hand up toward the ceiling and turn your torso until you are supporting all of your body weight on your right foot and right hand. Your body should form a diagonal line from your head to your heels. Hold for as long as 30 seconds and then return to the starting position.
Eat at least 1.2 g of protein each day to help build muscle throughout your body, including your wrists. Focus on lean proteins such as lean red meat, egg whites, chicken, fish, and low-fat cottage cheese. CNN Health recommends eating a protein-rich snack approximately 20 minutes before your workout to help improve muscle growth.
- Be sure to lift the appropriate amount of weight when exercising your wrists. Choose a weight that you can lift 15 times without losing proper form. The last repetition should be a struggle but not cause you pain. Increase the amount of weight as your wrists become stronger.