Wrists & Forearms: Strengthen

  1. last year

    Doc

    3 Aug 2017 Administrator
    Edited last year by Doc

    1. Squeeze different density objects such as Nerf balls, therapy balls (http://amzn.to/2x60oWU ), exercise putty (http://amzn.to/2vZYOkd ), silly putty, tennis balls and grip exercisers, especially ones with individually adjustable finger tension (http://amzn.to/2vZZ0jr ).

    2. Move hands and wrists in every direction possible against the resistance of rubber bands or elastic tubing (http://amzn.to/2wz3GQJ ). Since we always do everything to the front of us most of the day, be sure to include lots of pulling back against resistance.

    3. Use Indian Clubs (http://amzn.to/2xK16pO ), weighted tire checkers (http://amzn.to/2iWKFCZ ) or fish thumpers for circular wrist movements with your elbows bent 90 degrees and held in to your sides.

    4. VERY SLOW push ups. Slower works more muscle fibers. Especially at first, keep your hands at about shoulder width. If you are not used to doing them, begin by standing at a wall. To increase your benefits, PULL yourself to the wall and then push away. As you become stronger and it gets easier, increase your difficulty by moving to a corner or a doorway. Gradually progress until you're doing them on the floor. When this becomes easy, elevate your feet.

    5. VERY SLOW chin ups (palms facing you) and pull ups (palms facing away from you). Slower works more muscle fibers. Especially at first, keep your hands at about shoulder width. Go as slowly lowering yourself as you do pulling yourself up. If you do not have a properly installed chin up bar (be very sure the trim holding it over the door is secure), you can use an exposed beam in your garage or a securely-propped-open very sturdy door. Make sure the door cannot swing closed (wedge a hand towel on top between the door and door jamb) on your fingers and be very sure the door and hinges can easily handle your weight. If there is any doubt or question, do NOT use the door.

 

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