Wrist Exercises...
You can perform the exercises below with either a set of dumbbells or a barbell. Again keep the weight relatively light (although not as light for rotator cuff exercises) and aim for 3 sets of 12-15 repetitions.
Reverse Wrist Curls
1. Sit in upright position and rest forearms on corresponding thighs with the palms facing down.2. Hands and wrists should be off the thighs or table (as shown).
3. Raise the weight by extending at the wrist.
4. Lower the weight and repeat.5. Remember to keep the forearms flat and supported on the thighs or bench throughout the movement. Trunk should be flexed forward at the hips - keep back straight throughout movement.
Wrist Curls
Repeat the exercise above in exactly the same way except start with the palms facing up rather than down. This will work a different part of the forearm muscles.
Wrist Rotation
1. For this exercise use a broom handle or similar sized bar. It should not be heavy like a barbell however.2. Sitting down place one hand on your knee holding the end of the broom handle. Your forearm should be resting flat on your knee.
3. The broom handle should point directly up as though it is extending from your knee. 4. Keeping your forearm flat against your thigh rotate your wrist to the left and then to the right. The broom handle will rotate from pointing directly up to pointing directly out to the left and then to your right. 5. Complete 10 repetitions to each side and then change hands.
Use this wrist and rotator cuff exercises 3 days a week preferably not on consecutive days. You can perform them alongside a weight training program or even at the end of a strength training workout.
It goes without saying that if you suspect you have an injury and these exercises cause you any kind of pain you should seek the advice of a Physician or Physical Therapist. Rotator cuff exercises are an excellent preventative measure but they may only aggravate an existing injury.
