Wrist Strength: Exercises & Carpal Tunnel Prevention

Wrist strength is very important for activities like weight lifting and yoga, as well as daily tasks such as typing and carrying groceries. A good approach to enhance wrist strength and prevent carpal tunnel syndrome is through consistent exercise and proper technique. Focusing on forearm exercises can help provide the stability needed to avoid injuries.

Ever Thought About Your Wrists? Probably Not, Right?

We use our wrists all the time. Typing, cooking, carrying groceries, even brushing our teeth – they’re involved in pretty much everything. But how often do we actually think about their strength? Probably not until they start to ache!

Why Wrist Strength is the Unsung Hero of Your Body

Wrist strength isn’t just about having a killer handshake (although, that’s a nice bonus!). It’s about so much more. It’s the foundation for so many daily activities, and believe it or not, even a lot of athletic endeavors. Plus, strong wrists are less prone to injury, which means fewer days sidelined with pain and discomfort.

Overlooked, But Overly Important!

Think of your wrists as the unsung heroes of your body. They quietly work behind the scenes, supporting your every move. But just like any hero, they need to be in top condition to perform their best. We often take these little joints for granted until they start complaining. A little wrist pain here, a little twinge there – before you know it, you’re struggling to open a jar of pickles!

Ready to Give Your Wrists Some Love?

That’s where this guide comes in. We’re diving deep into the world of wrist strengthening, offering a comprehensive roadmap to build stronger, healthier, and happier wrists. Whether you’re an athlete looking to boost your performance, someone recovering from an injury, or simply want to avoid future aches and pains, you’re in the right place. Get ready to unleash the hidden power of your wrists!

Understanding Wrist Anatomy: A Foundation for Strengthening

Think of your wrist as a tiny, intricate machine – a masterpiece of engineering packed into a small space! Before we start cranking up the strength training, let’s peek under the hood and get acquainted with the key players. Understanding the anatomy of your wrist isn’t just for doctors; it’s essential for anyone serious about strengthening their wrists effectively and safely. Trust me, knowing this stuff will help you avoid ouchies down the road!

Bones: The Building Blocks

Your wrist, or carpus, is where your hand meets your forearm and is absolutely loaded with bones. We’re talking about eight small bones called the carpal bones. They are arranged in two rows to form a sort of arched shape to allow the movement of the hand. Imagine them as a set of interlocking LEGO bricks that allow for a wide array of movement. These carpals connect to the two long bones of your forearm: the radius and the ulna. The radius is the larger bone on the thumb side, while the ulna is on the pinky side. Their arrangement is crucial for wrist mobility and stability.

Ligaments: The Super-Strong Connectors

Ligaments are like the super-strong tape holding those LEGO bricks together. They’re tough, fibrous tissues that connect bone to bone, providing stability and preventing excessive movement. The wrist has a complex network of ligaments, but one of the MVPs is the scapholunate ligament. This little guy connects two of the carpal bones (scaphoid and lunate) and is essential for wrist stability. Damage to this ligament can lead to wrist instability and pain.

Tendons & Muscles: The Engines of Movement

Now for the muscles and tendons – the real workhorses! The muscles that control your wrist movement are located in your forearm, not in your wrist itself. Long tendons connect these muscles to the bones in your hand and wrist. Think of them as cables pulling on levers. These muscles can be divided into flexors, extensors, and deviators, and rotators.

• Flexors bend your wrist forward (think of doing a wrist curl). Examples include the flexor carpi ulnaris (on the pinky side) and the flexor carpi radialis (on the thumb side).
• Extensors bend your wrist backward (like when you’re revving a motorcycle). Key players here are the extensor carpi radialis longus and brevis (on the thumb side) and the extensor carpi ulnaris (on the pinky side).
• Deviators move your wrist side-to-side. The ulnar deviators (like the flexor carpi ulnaris and extensor carpi ulnaris) move your wrist towards your pinky, while the radial deviators (like the flexor carpi radialis and extensor carpi radialis longus) move your wrist towards your thumb.
• Rotators Rotate your wrist using muscles that control the pronation and supination.

Nerves: The Communication Superhighway

Your wrist isn’t just bones and muscles; it’s also a critical pathway for nerves that supply sensation and motor control to your hand. The three main nerves passing through the wrist are the median, ulnar, and radial nerves. Compression or irritation of these nerves, like in carpal tunnel syndrome (affecting the median nerve), can cause pain, numbness, and weakness. So, being aware of wrist positions and not over stressing it is crucial.

Range of Motion (ROM): Exploring Your Limits

Understanding the directions your wrist can move is key to performing exercises correctly. Here’s a quick rundown:

• Flexion: Bending your wrist forward, palm towards your forearm.
• Extension: Bending your wrist backward, back of your hand towards your forearm.
• Radial Deviation: Moving your wrist towards your thumb.
• Ulnar Deviation: Moving your wrist towards your pinky.
• Pronation: Rotating your forearm so your palm faces down.
• Supination: Rotating your forearm so your palm faces up.

By grasping these anatomical essentials, you’ll have a much better understanding of how to target specific muscles and ligaments, and how to perform exercises with the proper form and safety. So, let’s get ready to strengthen those wrists armed with some key information to get you on the right path.

The Benefits of a Stronger Wrist: More Than Just Grip Strength

Okay, let’s be real, when you think “strong wrists,” you probably imagine crushing a can of soda with one hand, right? While a killer grip is part of the package, the benefits of wrist strengthening go way beyond party tricks. Think of your wrists as the unsung heroes of your everyday movements, and giving them some love can seriously upgrade your life!

Enhanced Grip Strength and Dexterity for Daily Tasks

Ever struggle to open a stubborn jar or carry heavy grocery bags without feeling a twinge? A stronger wrist is your secret weapon! It boosts your grip strength and improves your dexterity, making daily tasks like typing, cooking, gardening, and even just carrying your morning coffee way easier and more comfortable. Say goodbye to those annoying little struggles and hello to effortless efficiency!

Improved Athletic Performance

Whether you’re swinging a tennis racket, pumping iron at the gym, or nailing a gymnastics routine, your wrists play a crucial role. Strong wrists provide the stability and control you need to excel in these activities, reducing the risk of injury and allowing you to perform at your best. Imagine serving a tennis ball with extra power, lifting heavier weights with confidence, or sticking that landing with grace – all thanks to those mighty wrists!

Reduced Risk of Wrist Pain, Carpal Tunnel Syndrome, and Other Injuries

Here’s the thing: weak wrists are like ticking time bombs just waiting to go off and cause some damage. Strengthening them can significantly reduce your risk of developing wrist pain, carpal tunnel syndrome, tendonitis, and other painful injuries. By building a solid foundation of strength and stability, you’re protecting your wrists from the repetitive stress and strain that can lead to these conditions. Trust me, your future self will thank you for this one!

Improved Stability for Activities Requiring Fine Motor Skills

From delicate crafts to intricate repairs, many activities require fine motor skills and precise wrist movements. Strong wrists provide the stability and control you need to perform these tasks with accuracy and confidence. Whether you’re sewing a button, painting a masterpiece, or assembling a model airplane, you’ll appreciate the added precision and dexterity that comes with well-conditioned wrists.

Wrist Strengthening Exercises: A Step-by-Step Guide

Alright, let’s get down to the nitty-gritty – the exercises themselves! Think of this as your personal wrist-workout cookbook. We’re going to break down each exercise, so you’ll know exactly how to do them, how many times to do them, and how to make sure you’re not accidentally turning your wrist workout into a wrist injury workout. Remember, form is king (or queen!)!

Warm-up Exercises: Get Those Wrists Ready!

• Wrist Circles: Just like warming up your car on a cold day, your wrists need a little prep before hitting the gas. Gently rotate your wrists clockwise and then counter-clockwise for about 30 seconds each direction. Think of it as saying “hello” to your wrist joint.
• Gentle Stretches: Extend one arm, palm up, and gently use your other hand to pull your fingers back towards your body. Hold for 15-20 seconds. Then, flip your hand over (palm down) and repeat. You should feel a nice, gentle stretch – no yanking allowed! Think of it as a gentle good morning stretch for your wrists.
  • Sets and Reps: 2 sets, holding each stretch for 15-20 seconds.
  • Form Tip: Keep your arm straight, but not locked, and avoid overstretching. If it hurts, back off!

Wrist Curls: Flex Those Muscles!

• Description: Sit comfortably, forearm resting on your thigh or a table with your hand extended over the edge, palm facing up. Hold a dumbbell (start light!). Slowly curl your wrist upwards, lifting the weight. Then, slowly lower it back down. We’re not going for speed here; it’s all about controlled movement.
  • Sets and Reps: 3 sets of 10-15 reps.
  • Form Tip: Keep your forearm stable. The movement should only be at the wrist. Don’t let your elbow help out!

Reverse Wrist Curls: Give Those Extensors Some Love!

• Description: Same setup as wrist curls, but with your palm facing down. Slowly curl your wrist upwards, lifting the weight. Emphasis on the controlled lowering (eccentric) phase – that’s where the magic happens!
  • Sets and Reps: 3 sets of 10-15 reps.
  • Form Tip: Again, keep your forearm still. It’s a wrist party, not an elbow jamboree.

Ulnar/Radial Deviation Exercises: Side-to-Side Strengthening!

• Description: Hold a light dumbbell vertically. Rest your forearm on a table with your hand hanging off the edge. Move your wrist from side to side, first towards your thumb (radial deviation) and then towards your pinky (ulnar deviation). Imagine you’re waving “hello” and “goodbye” with just your wrist. Resistance bands can also be used here, securing one end under your foot and holding the other end in your hand.
  • Sets and Reps: 3 sets of 10-15 reps on each side.
  • Form Tip: Keep your forearm anchored to the table. The side-to-side movement should be smooth and controlled.

Grip Strength Exercises: Squeeze the Day!

• Hand Grippers: These are your trusty pocket-sized wrist warriors. Squeeze the gripper as hard as you can, hold for a second or two, and release slowly. It’s like giving your wrist a firm handshake… repeatedly.
  • Stress Ball Squeezing: Perfect for stress relief and grip strengthening! Squeeze the ball tightly and release. Great to do during a meeting or while watching TV (multitasking win!).
  • Farmer’s Walks (with Lighter Weights): Grab a pair of dumbbells (start light – we’re talking wrist support here!) and walk around. Focus on maintaining a strong grip. This isn’t about how far you walk, but how well you maintain your grip.
    • Sets and Reps: For grippers and stress balls, do 3 sets of 15-20 reps. For farmer’s walks, try 3 sets of 20-30 second walks.
    • Form Tip: Don’t overdo it with the weight on farmer’s walks. If your grip fails, you’re done. Safety first!

Forearm Rotations: Twisting and Turning!

• Description: Hold a light weight (or resistance band) in your hand, elbow bent at 90 degrees, forearm parallel to the floor. Rotate your forearm so your palm faces up (supination) and then down (pronation). Think of it as turning a doorknob.
  • Sets and Reps: 3 sets of 10-15 reps.
  • Form Tip: Keep your elbow tucked close to your body and your upper arm still. All the movement should come from your forearm.

Isometric Exercises: Static Strength!

• Description: Push your palm against a wall (or other stable object) and hold for 20-30 seconds. Then, push the back of your hand against the wall and hold. You can also do this with side-to-side movements. This helps build strength without movement.
  • Sets and Reps: 3 sets, holding each position for 20-30 seconds.
  • Form Tip: Engage your muscles but avoid straining. This should feel like a controlled effort, not a max-out struggle.

Wrist Roller Exercises: Roll with It!

• Description: A wrist roller is a dowel with a rope attached and a weight hanging from the rope. Hold the roller with both hands, arms extended in front of you. Rotate the roller to wind the weight up, then slowly unwind it. This is a more advanced exercise, so start light and be careful!
  • Sets and Reps: 3 sets, winding the weight all the way up and down.
  • Form Tip: Keep your movements controlled and smooth. Avoid jerking motions. If you feel any pain, stop immediately. These can be tricky, so start with a very light weight, or even just the roller with no weight, until you get the hang of it.

Essential Training Principles for Wrist Strengthening

Okay, so you’re ready to get serious about those wrists? Awesome! But before you go all-out Hulk-smash on the weights, let’s chat about some essential training principles to make sure you’re building strength the smart way. Think of it like this: we’re laying the groundwork for wrist-wielding awesomeness, and nobody wants a shaky foundation, right?

Progressive Overload: Baby Steps to Beast Mode

Imagine trying to bench press your car on day one. Ouch! That’s where progressive overload comes in. This basically means gradually increasing the stress on your wrists over time. Start with lighter weights or resistance, and as your wrists get stronger, slowly bump it up. Maybe it’s adding a pound, or an extra rep, or even just shortening your rest time. The key is gradual. Think “slow and steady wins the wrist race.”

Proper Form: It’s Not Cheating, It’s Smart!

Forget ego lifting! Proper form is your best friend when it comes to wrist strengthening. It’s not about how much weight you can move, but how well you can move it. Sloppy form is a one-way ticket to injury-ville, and trust me, you don’t want to go there. So, take your time, watch yourself in the mirror (or film yourself), and make sure you’re executing each exercise correctly. Think quality over quantity.

Warm-up and Cool-down: Prepare and Recover

Your wrists are like tiny little engines that need to be warmed up before a big race. A proper warm-up gets the blood flowing, loosens up the joints, and prepares your muscles for action. Think wrist circles, gentle stretches, and light movements.

And after you’ve crushed your workout? Time to cool down. This helps your wrists recover, reduces muscle soreness, and prevents stiffness. Again, gentle stretches and light movements are your go-to. Don’t skip it, your wrists will thank you for it!

Consistency: Show Up, Even When You Don’t Feel Like It

We’ve all been there, right? Some days, the couch just looks way more appealing than the dumbbells. But if you want to see real results, consistency is key. Aim for regular wrist strengthening workouts, even if they’re short and sweet. A little bit consistently is far better than a lot of bit every once in a while.

Listen to Your Body: Your Wrists Have a Voice

Your body is pretty smart, and it usually knows when something’s not right. If you’re feeling sharp pain, stop immediately. Don’t push through it! Pain is your body’s way of saying, “Hey, something’s wrong!” It’s ok to take a break, adjust your form, or even see a healthcare professional. Don’t ignore those warning signs.

Rest and Recovery: Sleep is Your Secret Weapon

Your wrists don’t get stronger during your workout, they get stronger afterward, when they’re resting and recovering. Adequate rest is crucial for muscle repair and growth. Aim for enough sleep each night, and don’t be afraid to take rest days between wrist workouts. Your wrists need time to rebuild and recharge!

Common Wrist Conditions: A Little Heads-Up Can Go a Long Way!

Let’s face it, wrists don’t always get the love they deserve until they start talking back. And by “talking back,” I mean throbbing, aching, or just generally making your life a little less awesome. So, let’s shine a light on some common wrist woes, not to scare you, but to arm you (pun intended!) with knowledge. Knowing what’s out there is half the battle in keeping your wrists happy and healthy. Plus, spoiler alert: many wrist strengthening exercises can help keep these nasties away.

The Usual Suspects: Wrist Condition Rundown

Carpal Tunnel Syndrome: Ever felt that tingling, numbness, or weakness in your hand and fingers? Especially at night? Yeah, that could be carpal tunnel. It happens when the median nerve, which runs through a narrow passage in your wrist called the carpal tunnel, gets compressed. Causes range from repetitive motions (think typing all day) to underlying health conditions. Prevention? Ergonomic setups, wrist supports, and guess what… wrist exercises!

Tendonitis: Simply put, it’s inflamed tendons. Your tendons are the ropes that connect your muscles to your bones, and when they get irritated from overuse or repetitive movements, ouch. Wrist tendonitis often shows up as pain and tenderness along the affected tendon. Prevention tactics include proper warm-up before activities, varying your movements to avoid overuse, and you guessed it, strengthening those wrist muscles!

Sprains and Strains: These two often get mixed up, but here’s the lowdown: a sprain involves ligaments, those bands of tissue that connect bone to bone. A strain, on the other hand, involves muscles or tendons. Both usually happen from sudden injuries, like a fall or awkward twist. Prevention? Be mindful of your movements, avoid pushing your limits too hard, and build up wrist strength for better stability.

De Quervain’s Tenosynovitis: Say that five times fast! This mouthful affects the tendons on the thumb side of your wrist. It’s common in new parents (all that baby lifting!) and anyone who does a lot of repetitive gripping. Symptoms include pain and swelling at the base of your thumb. Prevention involves ergonomic adjustments to reduce strain on your thumb and wrist.

The Wrist-Strengthening Connection: A Proactive Approach

The good news is that by incorporating wrist-strengthening exercises into your routine, you can build resilience and help prevent some of these conditions from creeping up on you. A stronger wrist is a more stable wrist, which is better equipped to handle the demands of daily life. So, remember, a little wrist TLC can go a long way in keeping you pain-free and ready to tackle anything!

Injury Prevention: Preemptive Wrist-dom

Let’s face it, nobody plans to get injured. But wrists, those trusty hinges connecting our hands to the rest of us, are surprisingly vulnerable. The key to a long and happy relationship with your wrists is, drumroll please…prevention.

• Warm-up is key! Think of your wrist warm-up as you would foreplay before the main workout. Start with some simple wrist circles – clockwise, then counter-clockwise. A few gentle stretches – flexing and extending – will wake up those sleepy wrist muscles and get them ready for action.
• Form is everything. We’ve hammered on this point before, but it’s worth repeating. Whether you’re lifting weights or just typing furiously, use proper technique. Bad form is like a welcome mat for injuries.
• Listen to the signals: Sharp, stabbing pain = STOP. A little soreness is okay, but pain is your body shouting, “Hey, I’m not happy!” Don’t be a hero; listen to what your body is telling you.

Wrist Braces: Friend or Foe?

Wrist braces can be like that quirky accessory you sometimes need. For some, they’re a temporary aid. For others, a more consistent companion:

• Temporary support: A brace can be a lifesaver after an injury or during activities that put a lot of stress on your wrists (like certain jobs or hobbies).
• Know the limitations: A brace shouldn’t be a crutch. Over-reliance can weaken your wrist muscles in the long run. Think of it as a helpful assistant, not a permanent replacement.
• Consult with someone professional: Choosing the right brace is essential. A physical therapist or doctor can recommend the best type for your needs.

First Aid: The RICE Protocol to the Rescue

Uh oh, you’ve tweaked your wrist. Don’t panic! The RICE protocol is your new best friend:

• Rest: Step away from whatever aggravated it. Seriously, stop!
• Ice: Apply ice packs for 15-20 minutes at a time, several times a day. Wrap the ice in a towel to protect your skin.
• Compression: Use a bandage to provide gentle compression, but don’t wrap it too tight! You don’t want to cut off circulation.
• Elevation: Raise your hand above your heart to help reduce swelling. Prop it up on some pillows while you binge-watch your favorite show.

When to Call in the Pros: Don’t Be a Lone Ranger

Sometimes, you need backup. Don’t hesitate to seek professional help if:

• Your pain is severe or doesn’t improve after a few days of RICE.
• You have numbness or tingling in your fingers.
• You can’t move your wrist normally.
• You suspect you may have a fracture.
• If in doubt, reach out. A physical therapist or occupational therapist can properly diagnose your injury and create a personalized treatment plan.

Rehabilitation: Gentle Does It

Once the acute pain subsides, it’s time to start rehabilitating your wrist:

• Range-of-motion exercises: Start with gentle movements like wrist circles, flexion, and extension. The goal is to regain mobility without causing pain.
• Progressive strengthening: As your wrist gets stronger, gradually reintroduce strengthening exercises. Use light weights or resistance bands, and focus on proper form.
• Patience is key: Rehabilitation takes time, so don’t rush it. Listen to your body and gradually increase the intensity of your exercises.

Wrist Health in Daily Life: Ergonomics and Activity Modification

Alright, let’s talk about how to keep those wrists happy and healthy outside of your workout routine. Think of your wrists as the unsung heroes of your daily grind. They’re always there, typing away, lifting groceries, and generally keeping things moving. So, let’s give them the TLC they deserve! We’re gonna chat about easy-peasy ways to tweak your environment and movements to keep wrist pain at bay.

Ergonomics: Your Workstation’s New Best Friend

Ever feel that dull ache in your wrist after a long day at the computer? That’s your wrist screaming, “Help me, I’m trapped in a bad ergonomic nightmare!” Time to become an ergonomics pro. Here’s the lowdown:

• Keyboard Placement: Your keyboard should be positioned so your elbows are at a 90-degree angle, and your wrists are straight. No awkward upward bends! Consider a negative tilt keyboard tray to achieve this. This can make a world of difference.
• Mouse Matters: Ditch that tiny, uncomfortable mouse and invest in an ergonomic mouse. Vertical mice are all the rage these days, because they allow your wrist to be in a neutral handshake position. Plus, make sure it’s close enough that you’re not reaching.
• Chair Savvy: Your chair is key. Adjust it so your feet are flat on the floor (or use a footrest if needed), and your thighs are parallel to the ground. Good posture supports your whole body, including those wrists!
• Regular Breaks: Set a timer to remind yourself to take mini-breaks every 20-30 minutes. Get up, stretch, shake out your hands, and give your eyes a rest too. Your wrists (and your brain) will thank you.

Activity Modification: Smart Moves for Happy Wrists

Whether you’re a gym rat, a weekend warrior, or just enjoy tackling DIY projects, it’s all about modifying how you move to minimize wrist stress.

• Sports Smarts: Tennis players, weightlifters, and gymnasts – listen up! Pay attention to your form. Improper technique can put a ton of strain on your wrists. Consider using wrist supports or braces during activities that put extra stress on your wrists. When lifting weights, use wrist wraps to prevent hyperextension, and reduce pressure.
• Weightlifting Wisdom: Reduce the amount of extension in your wrist, when lifting weights by using a neutral grip instead.
• DIY Delight: When you’re hammering, sawing, or painting, take frequent breaks. Use ergonomic tools with cushioned grips. If you’re doing repetitive tasks, try to switch hands periodically to distribute the workload.
• Gardening Guidance: Kneel instead of bending when gardening. Use tools with long handles to avoid unnecessary reaching. Switch out repetitive motions.
• Texting Techniques: Even something as simple as texting can strain your wrists. Try voice-to-text when possible, and avoid gripping your phone too tightly.

Proper Lifting Techniques: Protect Those Wrists!

Lifting heavy objects can be a major wrist stressor if you’re not careful. Here’s the golden rule:

• Use Your Legs: Always lift with your legs, not your back. Keep your back straight and bend your knees.
• Hold Close: Keep the object close to your body to minimize strain on your wrists and arms.
• Proper Grip: Get a firm grip on the object. If it’s too heavy or awkward to hold comfortably, ask for help. No need to be a hero!

By incorporating these simple ergonomic adjustments, modifying your activities, and using proper lifting techniques, you can significantly reduce the risk of wrist pain and keep those wrists happy and healthy for years to come. Think of it as giving your wrists a little spa day, every day!

Lifestyle and Nutritional Considerations for Wrist Health

Hey, did you ever think about how what you eat and your daily habits affect those trusty wrists of yours? We often focus on exercises (and we should!), but let’s not forget that our lifestyles and dietary choices play a significant role in keeping our wrists happy and healthy. Think of it as giving your wrists the TLC they deserve from the inside out.

The Power of Protein, Calcium, and Vitamin D

First up: nutrition. Protein is essential for muscle repair, especially after those wrist-strengthening workouts we talked about earlier. Think of it as the construction crew for your muscles, rebuilding and making them stronger. So, load up on lean meats, poultry, fish, beans, or tofu to keep those wrist muscles in tip-top shape!

And who can forget calcium and Vitamin D? They’re like the dynamic duo for bone health. Strong bones are crucial for supporting your wrists and preventing fractures. Dairy products, leafy greens, and fortified foods are great sources of calcium, while Vitamin D can be obtained through sunlight exposure (safely, of course!) or supplements. So go ahead, bask in the sun (with sunscreen!) and fuel up on those bone-boosting nutrients.

Hydration: The Wrist’s Best Friend

Next: hydration. Staying adequately hydrated is essential for joint lubrication and overall health. Think of water as the oil that keeps your wrist joints moving smoothly. When you’re dehydrated, your joints can become stiff and more prone to injury. So, chug that water throughout the day and keep those wrists lubricated!

Fighting Inflammation with Food

Last but not least, let’s talk about anti-inflammatory foods. Inflammation can wreak havoc on your wrists, leading to pain and discomfort. Certain foods, like fatty fish (salmon, tuna), berries, nuts, and olive oil, have natural anti-inflammatory properties that can help reduce inflammation and protect your wrists. Think of them as the peacekeepers for your body, calming down any unwanted flare-ups.

So, there you have it! By making small but significant changes to your lifestyle and diet, you can give your wrists the support they need to stay strong, healthy, and ready for anything!

So, there you have it! A few simple ways to show your wrists some love. Incorporate these exercises into your routine, listen to your body, and you’ll be waving goodbye to wrist pain in no time! Happy strengthening!