Weak wrists and repetitive strain can cause pain and leave a person prone to injury.
There are exercises and stretches you can do for your wrists that might help. There are also tools and equipment that have been made specifically to aid in developing wrist and forearm strength.
If you are looking for more arm exercise pedal equipment go [here]
When first starting to add strength training to your day you should start very light. If you start light you can always increase the weight as you go. If you start heavy you may just end up injuring yourself.
Grab a light dumbbell or a bottle of water and try the following.
1. Wrist Curl Extension. Hold the dumbell or water palm down. Bending only at the wrist, raise the weight up.
2. Wrist Curl Flexion. This time face your palm up with the weight in your hand. Bending only at the wrist again raise the weight up.
3. Wrist Roll. You need a weight a rope and a bar. Tie the rope in the center of the bar and wrap a weight on the other. Holding the bar in both hands you roll the far with your wrists over and over so it acts as a winch. Winch the weight up then un-winch the weight. Then go in the opposite direction.
4. Tennis Ball Squeeze. Just as it sounds. Grab a tennis ball and squeeze and hold. Start with a 5 second squeeze and work up to longer. Repeat for 10 – 20 times. Remember to start slow and listen to your body. If this hurts – STOP!
5. Resistant band style flexion and extension exercises. You can try this with just bands or you may prefer a piece of inexpensive equipment made just for this purpose. There are two that are quite popular. One is on this page and the other can be found here.
For a ball and band combination,this one is also quite popular.
Forearm strengthener equipment like this one is made specifically to focus on the wrist and forearm muscles.
This last one is probably the most “functional” piece of strength training equipment.
It doesn’t look like much but you will absolutely feel it in your hands, wrists, and forearms. It is a gyroscopic spinner. It is motion powered and provides resistance by the momentum that is produced by an internal spinning mass.
Using this “ball” for a few minutes a day is said to be the same as hours of work done with a dumbbell wrist curl.