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How to strengthen your wrists with exercise and nutrition

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We have some posture or exercise that has caused our wrists to become sore at some point in our lives. A lousy workout, too much training, repetition of particular movements or using a computer mouse at work can cause pain and inflammation. 

When exercising, we often forget to warm up this part of the body, yet it is essential to strengthening our wrists to go about our daily lives regularly.

To keep our joints healthy and strong, you can do regular exercises at home. You don’t need to buy specific equipment, nor do you need to invest a lot of time. By incorporating this habit into your daily routine, you will notice an immediate improvement. 

Diet is also a fundamental pillar for strengthening these joints. This article has put together some of the best exercises and foods to help you maintain your wrists.

Exercises to strengthen your wrists

Including these exercises in your daily routine will help you keep your wrists healthy and strong. It is highly recommended that you dedicate at least 10 minutes a day to exercising this part of your body.

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Whether you are an athlete or not, these habits will help you maintain a better quality of life:

  1. Dumbbell push-ups

This is an essential exercise that you can do at home. Just fill a water bottle with sand, and that’s it! You don’t need to buy dumbbells, so you can do it with the material you find around the house.

Sit with your back straight and place your forearm on a push-up bench. With your palm facing the ceiling, grab the dumbbell and flex your wrist inwards. You can perform ten repetitions of this exercise on each arm. 

  • Ball exercises

With this exercise, you will improve the strength of your wrists, and you only need a semi-soft ball. You place it in the palm of your hand and squeeze and release about ten times in each hand. 

Thanks to this exercise, you will achieve greater agility in your wrists, and you will be able to open and close bottles and containers more efficiently. It is also an excellent anti-stress exercise so that you will be exercising your body and mind. 

  • Wrist turns

To do this exercise, take a broom or mop stick. If you decide to do it in the gym, you can use a bar to place on some discs. At first, it is advisable not to add weight, but as time goes by and as you practice, you will be able to add resistance.

Hold the stick with both hands and raise it to shoulder height. Then perform movements similar to those you do when wringing out wet clothes.

In this way, your wrists will point one upwards and the other downwards. You can repeat this exercise for 1 minute and rest for 30 seconds.

  • Holding heavy objects

To do this exercise, you don’t need any specific equipment. Reach for a heavy object that you can hold with both hands.

Then bring the object in front of your body with your arms stretched out. Keep your back straight for one minute, and then lower your arms. You can repeat this exercise as many times as necessary.

Foods to keep your dolls healthy and strong

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Another primary source of health for your wrists is your diet. Many foods are very suitable for keeping your joints healthy and strong. Here are some of them:

1. Onions. These vegetables contain a high amount of sulphur, a mineral perfect for helping your body form collagen. This has many essential functions for our organism, as it is responsible for providing elasticity to the skin and strengthening bones.

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In addition to onions, cabbage and asparagus are also very rich in sulphur and will help to keep your joints healthy. 

2. Foods rich in vitamin C such as oranges, raw peppers or broccoli. This vitamin is responsible for preventing swelling in the body and joints. It also contributes to the maintenance of collagen in our bodies.  

3. Water. The body is made up of 60% water, so water consumption is vital for maintaining our health. In addition to being essential for hydrating our body, it reduces friction between cartilages, lubricating them and preventing discomfort or injury. 

4. Animal protein and derivatives. Meat is a food that helps prevent possible injuries to the joints and helps to strengthen them. Thanks to its high iron and zinc content, it can quickly repair contractures or joint problems. 

If you are vegan or vegetarian, you can substitute the animal option for the vegetable one. To meet the necessary protein requirements, you can opt for foods rich in protein and minerals, such as nuts, pulses and fish.

Another of the most crucial animal protein sources is collagen, found in all animals. This component helps us to hold all the structures of the body together.

  • Oily fish. Mackerel, sardines or salmon are fish with a high content of omega-3 fatty acids, an anti-inflammatory that helps protect the cell membranes of your joints during exercise. Thanks to them, your wrists will be more protected and resist any impact. 

For this component to have the desired effect, it is advisable to eat this type of fish at least twice a week. Other foods such as walnuts and flaxseeds are also rich in omega-3 and will help keep your wrists firm. 

Diet and exercise are essential to maintaining good bone and joint health. Adding supplements to your daily diet can be a great help in keeping your joints healthy and strong. Silica is one of the minerals that helps to keep them young for longer.

Other supplements that help us improve our joints’ condition and keep them young for longer are calcium, phosphorus and magnesium, as they are involved in bone formation and joint maintenance. 

Integrating these into our dietary routine will quickly make you feel the changes in your body, especially if you are an athlete.

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