When the ball is propelled towards the opposing bases, the seat of the efforts of the pitcher is in his forearms. To acquire shooting precision coupled with the necessary power, you will need to work on your technique while strengthening your wrists. Here are some simple but effective exercises for better performance.
Exercises to strengthen the wrist
Even though the wrist has muscles and ligaments, we cannot strictly speak of bodybuilding when it comes to doing exercises for this organ. Since the efforts that give it its power come mainly from the forearm, it will therefore be more a question of increasing its strength.
Although not the supporting bones of the skeleton like the ankles are, the wrists are nonetheless important. Solicited in the accomplishment of daily tasks, this articulation reaches its peak when it is used in certain sports disciplines where high performance is required. Particularly in tennis, basketball and especially handball, its flexibility ensures fluidity of movements while its strength ensures the power of shots. In order to strengthen them, you can perform either exercises at the gym or exercises to do at home.
Exercises in the gym
For a good start, the training you should undertake is to perform wrist curls. Two dumbbells will be needed to perform this movement. Adopt a seated position, with your elbow resting on your thighs, direct your palms upwards. Using only your forearm muscles, lift the dumbbell so that it is closer to your wrist without bending your elbow.
The next exercise is to work the opposite side of your joint. It simply consists of performing the previous movement but in the opposite direction. In other words, the principle remains the same: sit down, place your forearms on your legs so that the hands exceed the knees. This time your palms facing upwards will give the dumbbells some slack, then with only your wrists, gently raise them to finally repeat this exercise.
With the help of a strong bar, you will be able to perform this workout called the wrist roll. Attached to the end a wire wound on the rod, a weight that can weigh between 2 to 5 kg will be hung there. Grasping the roll with a firm hand, palms facing down, rotate the rod to rewind the string. As soon as the weight reaches the bar, slowly unwind the thread to restore slack. Make sure your arms remain firmly in a horizontal position perpendicular to your trunk.
The disc lift seems difficult to perform, but it becomes easier with exercise and courage. This movement simply consists of holding two weight training discs with your hands and then raising them at the level of your hips. The two cylinders must be placed side by side to facilitate the action. However, this type of maneuver is reserved for sufficiently trained people, because serious damage can occur if the two masses were to fall.
Finally, don’t forget to perform the necessary stretches for your wrists. Indeed, as for each limb having been subjected to an intensive effort, you will have to aim to maintain the flexibility of this joint. Thanks to this small, apparently harmless gesture, you will limit the risk of the onset of diseases such as carpal tunnel syndrome.
To strengthen both wrists, practice using both hands, instead of just the one you usually use. Indeed, the researchers demonstrated that the joint of the non-dominant hand was less strong than that of the dominant hand. Think about performing certain gestures alternately with both hands. For example when you brush your teeth or eat.
The use of wrist press accessories such as stress balls is also found to be effective in strengthening the wrist. Among the multitude of items, you can find gripping pliers or wrist muscles.
Specifically for athletes who use their wrist a lot, the circular movements relating to pronosupination will do you the greatest good. Whether you are already in handball shoes ready to take to the court, performing this exercise will allow you to relax and concentrate better.
This last workout will seem somewhat unusual to you. It simply consists of pouring a certain amount of rice into a large enough container that can hold your hands. After placing the rice in the container, you will need to immerse your limbs in it. So, surrounded by these cereals, perform the following movements: tighten your fist then perform wrist rotations, open your fingers and redo the abductions and adductions, perform wrist movements such as flexion and extension.
The role of the wrist
A key anatomical element located between the forearm and the hand, the wrist acts as a bridge connecting these two parts of the upper limbs. This middle zone is made up of a harmonious junction of three joints: radio-carpal, medio-carpal and radio-ulnar. Thanks to it, complex actions such as pronosupination can be performed smoothly: clockwise rotation for pronation and counterclockwise for supination.
In addition, other movements such as flexion and extension result from an association between several axes. The first is to lower your wrist, palm down, while the second is to move up. We can also add abductions and adductions which are lateral movements, from left to right or from right to left.
Consequently, many routine actions of our daily life depend on these bone rotations. Since the mobility of the wrist influences the orientation of the palm of the hand, it allows us to perform movements such as the action of carrying an apple towards the mouth for example.
There is therefore no need to debate the importance of the role of the wrist in each of our actions: hygiene, diet and even socialization. From this perspective, the proper functioning of this region of our upper limbs must all the more become a priority in the case of athletes. Maintaining and strengthening this joint, however, involves a necessary compromise: performing strengthening exercises.