MaxWell Medical

March Madness 2012: It’s All in the Wrists!

In Exercise, Health, Lifestyle on 03/27/2012 at 1:38 pm

March Madness is coming to an end. And our brackets sure felt the hurt this year. We were upset about the latest ‘upsets’ and America’s favorites are sitting pretty on the sidelines. We’re showing support for the Final Four by shooting hoops in the office all of this week. You get 3 tries to win a PRIZE. Team MaxWell wants to be sure you’re ready to hit the courts; uninjured.

Wrist Exercises:

Active Range of Motion Exercises for the Wrist– Before you begin using weights after recovering from a wrist injury, start yourself off with some ROM exercises.

1.      Wrist Bends-

  1. Sit on a bench or chair and rest your forearms on your knees (Make sure you perform this exercise one arm at a time).
  2. Bend your hand back toward your wrist so that your fingers point toward the ceiling.
  3. Bend your hand down so that your fingers point toward the floor.
  4. Complete 4-5 sets of 15-20 repetitions.

2.      Wrist Rotations-

  1. Sit on a bench or chair and rest your forearms on your knees (Make sure you perform this exercise one arm at a time).
  2. Rock your hand back and forth sideways.
  3. Gently rotate (turn) your hand in circles.
  4. Complete 4-5 sets of 15-20 repetitions.

Tennis Ball Squeeze- This exercise uses a tennis ball to enhance your grip wrist strength.

  1. This exercise can be done while sitting or standing.
  2. Begin this exercise holding a tennis ball.
  3. Squeeze the tennis ball as hard as possible and comfortable without pain.
  4. It helps focus the effort on the muscles of the fingers and palm.
  5. Hold for 5 seconds and repeat a maximum of 10 repetitions.

Wrist Curls– This exercise can be performed with either a barbell or dumbbells and not only will this exercise help your wrist, but it will also strengthen your forearms.

  1. Sit on a bench or chair and rest your forearms on your knees.
  2. Hold the barbell or dumbbells with an underhand grip, so that your palms face up.
  3. Relax your wrists so they drop as far as possible toward the floor, and then raise the bar up and back toward you, but make sure you keep your forearms down on your knees.
  4. Return the bar or dumbbells toward the floor to complete one repetition.
  5. Complete 3-4 sets of 10-15 repetitions.

North Carolina’s Point Guard Kendall Marshall tried his best to have a quick recovery and play in the Elite 8 game against Kansas, but unfortunately, it is not an easy task to recover from a fractured wrist. With screws inserted in his right hand, he needed more than just a week to recover. But in order to DO MORE, you have to REST MORE! The key to every injury is REST! MaxWell Medical wants you to try out these exercises and GET BALLIN’!

  1. Stretching also increases blood flow to muscles. Muscles need oxygen to make adenosine triphosphate, which is what gives muscles energy2. If you’re stretching properly before and after a workout, your muscles have more energy and work better.

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