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How to strengthen wrists for basketball


How to Strengthen Wrists: Stretches, Exercises, and Tips

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Stretching and exercising the muscles around your wrists will keep the wrists flexible and strong, and help you avoid repetitive motion and stress injuries.

If you’ve had an injury, these stretches and exercises can help you recover your wrist range of motion.

Why it helps

Both stretching and exercising increase the production of synovial fluid, which lubricates your wrist joints and helps improve their function.

Your wrist bones connect your hand to your forearm. Wrist movements are controlled by the forearm muscles. To strengthen your wrists, you’ll work a group of 18 muscles in your forearms, each of which has specific functions.

We’ll start with some simple stretches, which can be done anywhere, with no additional equipment. Then we’ll describe some basic exercises that range from simple to more difficult.

This is a warm-up for stretching or a relaxation break if you’re doing repetitive motions with your hands.

  1. Sit comfortably and bend your arm at the elbow, resting your upper arm on your leg or a table, or hold it with your other hand.
  2. Make a fist, and then flex your hand at the wrist up as far as you can and then down as far as you can comfortably.
  3. Keep the motion smooth and continuous, moving your wrist 10 times back and forth. Move just the wrist, not your arm.
  4. With your hand in the same position, move the wrist to the left as far as you can and then to the right as far as you can comfortably. Again, move the wrist, not your arm.
  5. Keep the motion smooth and continuous, repeating it 10 times.
  6. Repeat with your other hand.

Note that you can also do this holding your hand in the air, with no support under your arm.

This is a simple stretch to loosen up your fingers and hands before you begin exercising. It’s also a good break to relax your wrists and hands if you’re doing repetitive hand motions.

  1. Sit comfortably and bend your arm at the elbow in a right angle.
  2. Make a fist, and then slowly open it spreading and stretching your fingers apart.
  3. Repeat a few times.
  4. Repeat with your other hand.
  1. Stand with your elbows bent and palms together, fingertips pointing up at a level that’s just below your chin.
  2. Lower your hands toward your waist, keeping your hands pressed together and close to your stomach.
  3. When you feel a moderate stretch in the underside of your forearms, hold the pose for 30 seconds.
  4. Repeat 2 to 4 times.

You’ll feel this stretch more if you can keep your fingers together. Your fingers will likely begin to bend as you move your hands lower.

  1. Stand with your elbows bent and palms together in the same hands-together position as stretch No. 3.
  2. Spread your fingers and thumbs as wide apart as you can. Then move your palms apart and together again, keeping your fingers and thumbs touching. Repeat a few times during the day.

Find variations on this stretch and additional stretches here.

You can do this exercise with any kind of ball, about the size of a tennis ball. Or you can use exercise putty, which comes in soft, medium, and hard strengths.

Shop for exercise putty online.

You can also use a rolled up towel or pool noodle for squeezing.

  1. Sit comfortably and take the ball or putty in your hand, wrapping your fingers and thumb around it.
  2. Squeeze as hard as you can.
  3. Hold the squeeze for 3 to 5 seconds.
  4. Relax your grip slowly.
  5. Repeat 5 to 10 times.

This exercise is simple, but it works the smaller hand muscles. It’s also one you can do sitting at a desk or anywhere else.

  1. Take an ordinary rubber band, and stretch it around the tops of your fingers and thumb.
  2. Slowly open your hand to stretch against the rubber band, and then slowly close your hand. Keep the motion controlled.
  3. Repeat 5 to 10 times.

This strengthening exercise can be done with a clenched fist or with 1- to 5-pound weights. You can do both arms at the same time or one arm at a time. It depends on your physical strength. You can also use a small food can or water bottle as a weight.

  1. Sit comfortably with your arm resting over your knees. Hold a weight with your palms facing down and your wrist hanging over the knee.
  2. Move your hand up as far as possible and then down as far as possible in a slow and controlled motion.
  3. Do a set of 10, then repeat.
  4. Repeat the exercise, but with your palms facing up.
  5. Once you can do 2 or 3 sets easily, you may want to increase the weight you are using.

You can also do wrist curls with your arm in the air.

Resistance bands are simple and versatile exercise aids. They come in different strengths. If you’re recovering from an injury, start with a light resistance band. But if you’re training for a sport, choose a heavier band.

This works your wrist flexors and extensors.

  1. Sit comfortably, resting your arm on a table with your palm facing down and your hand hanging over the table edge.
  2. Put one end of the resistance band under your foot to hold it down, and hold the other end in your hand. You may have to wrap it around your hand to create some tension.
  3. Pull up against the resistance, extending your wrist as far as you can. Keep the motion smooth and controlled.
  4. Slowly come back down to the starting position.
  5. Repeat 10 times.
  6. Repeat with your other hand.

Do the same exercise, but start with your palms facing up.

  1. Sit comfortably with your arms close to your body, bent at right angles.
  2. Hold a band taut with both hands, palms down.
  3. Slowly rotate your wrists so that your palms are facing up, stretching the band.
  4. Keep your arms and elbows in place.
  5. Repeat a few times.
  1. Stand near a wall, with your arms straight, your palms against the wall, and your fingers pointed up.
  2. Keeping your palms against the wall, walk your wrists down the wall as far as you can.
  3. Then turn your hands around so that your fingers are pointed down. With your palms against the wall, walk your wrists back up as far as you can.

Many different types of hand grip strengtheners are available. The basic idea is to use a tool that creates measurable resistance for you to squeeze against.

Grippers come in a variety of tensions. You can start with one that’s only a little difficult to close. When that becomes easy, increase the gripper tension. Grippers range from light to ones requiring 365 pounds of pressure to close.

Shop for hand grippers and exercisers online.

  1. Sit comfortably with your arm bent at a right angle, palm facing in, holding the gripper in one hand.
  2. Squeeze slowly, and release.
  3. Repeat 8 to 10 times.
  4. Only your hand should be moving, not the arm.
  5. Switch hands and repeat.
  6. When you can comfortably do 2 to 4 sets, try a gripper with more tension.

Typing at a computer keyboard or a smaller device can stress your wrists and arms. If you feel tension in your arms, wrists, or hands, examine your workspace to see if you can make it more comfortable.

Consider a keyboard wrist rest to keep your wrist in a neutral position. Make sure your chair, desk, and computer are optimally arranged to maintain good posture and reduce arm and hand tension.

Take regular breaks to stretch. Try lightly massaging your forearms, wrists, and fingers to release tension.

Strong and flexible wrists are important for everyday activities. Whether you’re driving a car, swinging a golf club or a racquet, lifting weights, typing, cooking, or doing anything else with your hands, your wrists are involved.

As with any exercise routine, warm up before you begin.

If you’re just starting out with an exercise routine, try light stretches, exercises without weights, and exercises with light exercise bands. If you’re training for weightlifting or any other sport, use weights and bands appropriate for your strength.

Check with your doctor if you have wrist pain. Depending on the cause, they may refer you for treatment or for professional physical therapy.

Do

  • Make stretching part of your daily routine.
  • Do strengthening exercises three times a week.
  • Take your time with each movement.
  • Try for correct form and steady movements.
  • Most of the stretches can be done without any equipment, sitting at a desk or on the couch.

how to strengthen wrists for basketball

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Hand strength and flexibility exercises

GROW HANDS STRENGTH AND FLEXIBILITY!

hand exercises

...There is a basketball game. Here one player quickly breaks under the enemy's shield, but the defender blocks his way. The player sharply, on the run, passes the ball to a partner. He meets a rapidly flying ball with his fingers extended forward, takes his hand back somewhat, softening the force of the blow. Another moment - and the ball is in the opponent's basket...

...A stubborn struggle flared up on the volleyball court. Accurate pass, and the striker jumps to hit. But the enemy managed to put a double block. It seemed to the audience that the attack had already been repulsed. Suddenly, the attacker, sharply turning the brush, slightly hit the ball in the bypass of the block. The defender tries to get the ball, falls, but all in vain. Point lost...

...The goal seemed inevitable. Already some of the fans clutched their heads in despair. And then the annoyance was replaced by joy. The goalkeeper, stretching out like a string, in a jump manages to knock the ball over the front line with his hands. The attack was repulsed...

We have seen such episodes a thousand times at competitions. They talk about how important it is for a volleyball player, football goalkeeper, handball player, and especially a basketball player to have well-developed hands.

We recommend special exercises that can strengthen the hands and fingers and make them more flexible.

EXERCISES FOR DEVELOPING STRENGTH OF THE MUSCLE OF THE HAND

1. Arms extended forward, hands clenched into fists. Unbend your fingers as slowly as possible and bend quickly. It is important that the arms are as straight as possible and do not bend at the wrist.

2. Arms extended forward with palms down. The brushes are clenched into fists and maximally retracted up and back. Alternately bend and unbend your fingers.

3. Maximally extend the index, middle and ring (2nd, 3rd, 4th) fingers in the metacarpophalangeal and interphalangeal joints. Secure the main middle phalanges of these fingers with the second hand. Bend and unbend only the terminal phalanges (picture 1).

EXERCISES FOR DEVELOPING STRENGTH of the muscles of the hand

4. Lying down, rest against the floor with the ends of the straightened and spread fingers of both hands (picture 2). Lower and raise the body, bending and unbending the arms at the shoulder and elbow joints.

EXERCISES FOR THE DEVELOPMENT OF STRENGTH OF THE MUSCLE OF THE HAND

5. Starting position is the same as in exercise 4. Go to the emphasis on the whole palm (picture 3) and return to the starting position. For relief, you can additionally lean on one knee or perform the exercise, resting your palms on the wall or on the gymnastic bench.

EXERCISES FOR THE DEVELOPMENT OF STRENGTH of the muscles of the hand

At first, perform only inferior work (slowly descend on the entire palm), and when the muscles get stronger, proceed to the alternation of inferior and overcoming work (push-ups on the fingers).

6. Arms extended forward, palms inward, fingers extended. Maximally bend the brushes up and down in a vertical plane.

7. Grasp the back of the chair with your hands and put your hands through the rubber loop, as shown in the picture. 4. Unbend your fingers in the metacarpophalangeal joints, overcoming the resistance of the rubber.

8. Exercise with a tennis ball and foam rubber. Grasp the ball or rubber with the whole brush. Squeeze and unclench the brushes (picture 5).

In order to prevent muscle shortening from strength work, exercises with rubber bands should be combined with exercises for muscle relaxation and for the development of speed, which are given

EXERCISES FOR INDIVIDUAL JOINTS

. Fingers are together. Maximally spread and reduce straightened fingers ..

2. Starting position is the same. Alternately make circular movements with your fingers, starting with the thumb. First, you can perform the exercise with the other hand.

3. Same starting position. Alternately bend and unbend each finger, starting with the little finger.

4. Same starting position. Perform circular movements with brushes. The fingers are relaxed.

5. Arms extended forward, palms facing each other. The hands are connected, the fingers are interlaced. Make circular movements with the connected brushes in the carpal joints.

STRETCHING EXERCISES

1. The wrist joint is fixed in a straight or bent position. Maximally extend the fingers in the metacarpophalangeal joints with the help of the other hand.

2. Leaning with the fingers of both hands on a flat surface, unbend and bend the hands in the metacarpophalangeal joints.

3. Leaning on the palms, unbend and bend the wrist joints.

4. The arm (for example, the right one) is bent at the elbow joint. The hand is at shoulder level and turned with the thumb inward. The palm is turned up. Holding the ends of the fingers with the left hand, try to straighten the right hand as much as possible (picture 6). Then release your fingers. The hand bends sharply (picture 7). Repeat the same with the left hand.

EXERCISES FOR THE DEVELOPMENT OF SPEED

1. Arms extended forward, up or to the sides, fingers apart. Bend and unbend your fingers as quickly as possible. Bending - fingers reduce, unbending - spread.

2. The starting position is the same, only the hands are on a flat surface. Tap with brushes on the surface of the support, gradually accelerating the rhythm.

3. Same starting position. Tap alternately with the fingers of both hands.

4. Hands together, fingers interlaced. Bend the right hand at the wrist joint while simultaneously extending the left hand, and vice versa. Gradually speed up the movement.

5. Palms together, fingers crossed with middle phalanges. The fingers of the left hand are straightened, and the fingers of the right hand are bent (picture 8). Straighten the fingers of the right hand while bending the fingers of the left. Gradually increase the speed of movements.

6. The arm is bent at the elbow joint. The hand is relaxed and turned with the thumb inward. The palm is turned up. Sharply bend the hand without straining

To develop speed, you can take some exercises from other groups, but perform them at a higher pace.

EXERCISES TO RELAX THE MUSCLES OF THE HAND

1. Hands down. Shake with relaxed brushes.

2. Arms bent at the elbows, hands relaxed. Shake relaxed hands with rotational movements in the elbow joints.

3. Hands up. Having completely relaxed the muscles of the arms, successively bend them in the wrist, elbow and shoulder joints.

4. Hands down. The muscles of the hands are relaxed. Swinging movements of the arms up and down - first forward, and then through the sides.

EXERCISES WITH TENNIS AND FOOD BALLS

1. Throw a tennis ball at a target and at a distance (mainly with the movement of the wrist).

2. Juggle several tennis balls, mostly with the hands.

3. Throw a medicine ball with one hand, competing in accuracy or distance. The exercise can be complicated by changing the starting position - throwing while sitting, lying down, kneeling.

4. Juggle small stuffed balls, tossing them with the movement of the hands.

5. Raise and lower small medicine balls by holding them on top with your fingers.

6. Throwing and catching medicine balls in various ways, similar to receiving and passing the ball in the game.

EXERCISES FOR THE BASKETBALL PLAYER

1. Grasp the basketball with the fingers of both hands wide apart from below, from the side or from above (picture 9). Push (“squeeze”) the ball, sharply reducing the flexors of the fingers (picture 10).

2. Do the same with one hand from below, from the side and from above (pictures 11 and 12).

3. Catching, dribbling and passing heavy basketballs. To make a basketball heavier, several defective (worn out) rubber chambers are used, which are threaded one into the other.

4. Double-sided play with a weighted ball.

5. In a semi-squat, alternately with the fingers of the right and left hands, push the ball from top to bottom (“dribbling in place”),

6. The same with two balls. Pushing the fingers of the right and left hands at the same time.

7. Alternately push the ball from top to bottom with the fingers of one hand (first with the index, then with the middle, etc. ). You need to try not to hit the ball, but push it down, accompanying the moving ball with your fingers for some time.

8. Send the ball to the backboard. When the ball bounces off the shield, take it on the fingers of both hands and again send it to the shield with the movement of the fingers. The exercise is similar to receiving and passing in volleyball.

9. Do the same while jumping.

10. While jumping, try to throw the ball into the basket with the ends of your fingers.

11. Throw the ball at the backboard, while jumping with both hands, catch it after the rebound and throw it into the basket.

12. Perform the same exercise with one hand.

13. The same exercise, but made more difficult by partner's opposition.

14. Two people grasp one ball (each with both hands) at waist level, overhead or below. At the signal of the coach, they try to snatch the ball from each other.

15. The coach throws the ball between two trainees, each of them tries to catch it in a jump.

GUIDELINES

All of these general and specific exercises are recommended for daily self-study. When doing exercises, it is best to follow this sequence:

1. Exercises for individual joints.

2. Exercises for developing the strength of the muscles of the hand, combined with exercises for stretching and relaxing the muscles.

3. Exercises for the development of speed. Perform them, gradually increasing the pace.

It is impossible to strictly divide exercises into groups, because each of them affects not one muscle group, but several at once and, moreover, in different ways, that is, it develops different qualities. Each exercise is performed on average 10 to 20 times. In one lesson, include 2-3 exercises from each group. After four sessions, the exercises need to be changed.

The coach and players need to systematically monitor the development of the hand and fingers.

The development of hand and finger strength can be monitored using the Dynamometer. You need to squeeze it with the whole brush or just the ends of your fingers.

The development of the speed of finger and hand movements can be controlled by counting the number of movements (tapping) in a certain period of time.

E. GEVLICH, Candidate of Medical Sciences, Head of the Department of Anatomy of the Belarusian Institute of Physical Culture

A. KHARAZYANTS, Senior Lecturer, Department of Sports Games, Institute

How to strengthen fingers and joints

Hello, dear visitors of the website basketball-training.org.ua ! Today I want to tell you again about how to strengthen your fingers. Why did I write again?

The fact is that once this site was under the Joomla content management system (I think that some site visitors remember that time: there was user registration, a terribly terrible commenting form, low traffic and frequent “glitches” of the site itself). At one fine moment, I realized that this could not continue, and the site moved to WordPress, to which I have no complaints yet.

How to strengthen the fingers

So, when transferring the site, not all materials were copied: one part of them was of low quality, the other part did not carry a special semantic load. Quite recently, while traveling through sports-related websites, I came across a familiar text! Wow, I thought, it means good advice if they are reprinted and posted! After lengthy negotiations with the administration of the resource, I still managed to convince them that I am the author of the text and get a back link to my site! Guys with " Sporttime "- thanks for the adequacy!

Well, now I want to offer you a revised set of exercises that will help strengthen the fingers of the hands - one of the most painful places for many basketball players!

Strengthen fingers - exercises

After digging a little in my old records, I found a couple of interesting exercises that will allow your fingers to become much stronger , which means reducing the risk of injury from an accidental collision with an opponent, a bounced ball or an unsuccessful contact with something else.

Let's start with the very exercises that have already been published. Oh yes, if you regularly perform at least some of the exercises below, then your fingers will become not only strong, but also more flexible and tenacious. And in the fight for a controversial ball (the one in which they try to snatch the ball from the opponent's hands), you will have much more chances.

The first exercise is , it is also the basic one. The starting position is a meter and a half from the wall. Tilt your whole body forward and fall against the wall. And in order to stop the fall, we put our hands forward and rest our fingers against the wall. A sort of "lying emphasis", only you have to lie down on the wall. Try not just to stick your fingers into the wall (and you can break them), but to cushion, spring them.

The second exercise for the fingers consists in squeezing a tennis ball, while squeezing only with your fingers. You can also squeeze any wrist simulator, the main thing is to squeeze with your fingers.

Horizontal bar will help not only to pump up the muscles of the hands, but also to strengthen the fingers. How? Just try to hang as long as possible, holding only your fingers. Grip from below and hold with your fingers. How long will you last?

Finger push-ups can also help in the process of strengthening the fingers. The load on the joints is quite high, so I recommend starting with a few repetitions, and then gradually increase the load. Is it difficult (painful) to do push-ups on your fingers? Try to take an emphasis while lying on your knees - the load will decrease, but the effect will still be good.

The coolest exercise , which involves the hands and fingers, back and shoulders, abs - in general, a number of different muscles. What you need: a gymnastic stick (a leg from a stool, a handle from a shovel, etc.), a rope (a meter and a half long, depending on height) and a weighting agent (dumbbell, sledgehammer head, pancake from a barbell, an old iron). One end of the rope is tied around the middle of the stick, the second - to the weighting agent. We take the stick with both hands, the hands themselves are parallel to the floor. We begin to rotate the stick in such a way that the rope is wound and the load rises from the floor. When screwed to the end - just as slowly unwind back. Change the grip (upper and lower, wide and narrow) and the weight of the weighting agent (pro sports weights ) to get the most out of your workouts.

And now a few words about new ways to strengthen the fingers.

Strengthening the fingers - a few more exercises

This group includes exercises used by Russian special forces. The origins of these exercises go to the masters of martial arts. Do not be afraid, I will not agitate you to pierce the boards with your fingers with screams that frighten your enemies. Immediately introduced the Chinese master, who, putting a block shot, pierces the ball with his finger. The sun is warming something, and such thoughts come into my head!

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