Be sure to start every exercise with a light weight to prevent injury. You can do this with no weights, light resistance bands, or 1–5 pound dumbbells. Start with a short warmup to get the blood flowing (walking is great). These … Steady incremental strength training for the wrists can lead to significant results. I am a state level champion in badminton, and I want to cross national level. Wrist movements are controlled by the forearm muscles. This requires a ton of forearm strength to pull off -- these exercises are for further training, not beginners. Drummers are known to have strong wrists and hands. Lower the dumbbell back down and repeat the raising motion. These are pretty much upside-down wrist curls. Point your hand at the floor by bending your wrist — don't turn your arm. These exercises can be performed with a resistance band as well. Eccentric Wrist Strengthening Exercise “Eccentric exercise works the muscle the most, so you’ll get the biggest gains strengthening it that way,” Laudner says. Note that this exercise is very similar to the wrist curl described above. If you are an athlete who participates … Pull the lower half of your torso up so that it is parallel to the ground. Don't increase weight too quickly! Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. Strengthening your wrists is important whether you’re into sports or not. Strengthen your wrists by doing targeted exercises at the gym or at home, or by doing advanced exercises and grips. Unless you’re Popeye the sailor man, you likely don’t spend a lot of time on bulking up your forearms. ", "Self strength at home was ideal for my schedule. Stop when the weight touches the stick, then, carefully roll it back down to the floor. If everyday activities are leaving your wrists and hands achy, taking … This article received 11 testimonials and 100% of readers who voted found it helpful, earning it our reader-approved status. Because rheumatoid arthritis is usually symmetrical, it will usually affect both wrists. Then walk 50 to 100 feet. Good information. Lift the weight off of the ground and hold it in front of your hips as if you were. Repeat 10 times, then switch arms. Hi athletes! It’s the steel mace. Even if you don’t spend any time hanging on for dear life and quipping with villains, strong wrists can help make daily tasks easier. Repeat until you feel a good "burn" in your forearm. These are the muscles used in daily life for tasks such as opening a … So the correlation isn't there necessarily. Wrist extensions: Identical to wrist flexion, except with your hand turned palm-down. For instance, it's not hard to get a wrist workout in while you talk on the phone or read a book. What are some wrist exercises I can do at home? You may hurt yourself. Make reverse wrist curl movements with your palms facing away from you. Press your palms together in a Namaste pose right under your chin, with elbows out to the sides. Fist to jazz hand. Pete Cerqua is a Certified Personal Trainer and Nutritionist. Avoid extreme methods such as weights and wrist curls. If you have any pain or stiffness in your wrists, place a warm towel or heating pad on the area for about 15 minutes. The rice puts resistance on your hands if you move them, which exercises your wrist muscles. Your palms should be facing down. Share on Pinterest. Try them as well with the outside edge of your hands. Squeeze your squeezy thing as hard as you can for 3 seconds. Punch a heavy bag lightly but many times. Rest one arm on a table, like you’re about to arm-wrestle someone. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. This article has been viewed 1,354,772 times. If you strengthen your wrists you may be helping yourself more than you think. To relieve and minimize pain, follow these basic posture pointers. For an extra challenge, start with a light club, then work your way up to your heavier ones. Wrist strengthening exercises can help offset wrist pain caused by wrist injuries by strengthening the wrist and forearm muscles and improving wrist mobility. Everyday functional activities can be enhanced with strong wrists and forearms. This step-by-step guide can help teach you simple exercises to perform at home. These video shows the whole movement so don't worry if you can't do it all. Use two dumbbells at the same time or a bar to speed up your workout. Fortunately, there are ways to strengthen your wrists that don’t require surgery. Using a vertical surface can help your child develop a good extended wrist position. Others that have textbook wrist mobility are plagued with chronic wrist pain. Approved. Pete is also a five-time best-selling author of books including "The 90-Second Fitness Solution" and "High Intensity Fitness Revolution for Women/Men" published by Simon and Schuster and Skyhorse Publishing. Extend your wrist with the elbow straight for 30 seconds. Repeat for three to five windings or until you are sufficiently fatigued. Using only your forearm muscles, curl the dumbbell up toward your wrist as far as you can without bending your elbow. [14 May 2020]. If you are looking to improve or maintain strength in your wrists, a proper exercise program is necessary. If your wrist starts by hanging down about 90 degrees, you’ll get a better range of motion for the exercise. Repeat the sequence 5 times. Take a dumbbell and hold it so your palm faces downward. Forearm muscles can get tight from the many repetitive tasks they do all day. Certified Personal Trainer & Nutritionist. Sit at a bench or bicep curl rack. You may want to clench and unclench your fists as you do this to add an extra degree of motion to the exercise. Be gentle! With left hand, gently press right hand back toward your body until you feel a stretch across the back of right hand and wrist. Whether you have carpal tunnel syndrome or some other common wrist injury, and gentle wrist exercises can help relieve some of the symptoms associated with those injuries. Sit on a bench. Perform this exercise while sitting on a bench and hold the weights well away from your feet. I've demonstrated some wrist, hand and forearm strength training exercises, wrist and hand stretches to prevent tennis and racket sport injury. ", "Provided a variety of exercises to meet the objective. These are great for when you have one hand free. Hold for 30 seconds, then switch hands. See more ideas about Hand therapy, Hand exercises, Wrist exercises. I fracture bones easily. Try wrist curls as a good "bread and butter" exercise. They were easy and after having gone through those I, "I have just seen it now, never tried these exercises, but now I will start doing them. The following wrist … Stretches that ease wrist pain. In the name of love.” With left hand, gently pull right hand back until you feel a stretch in right forearm. Improving their grip also allows them to be more Hold your dumbbell so your palm faces upwards. Move your wrists in a slow circular motion to the left, then back to the right. Hold for 15 seconds, then switch arms. "Less is more" has never been so true. Doing some range of movement exercises without weights is a great way to begin any workouts for forearms and wrists. Try a handstand push-up. If you aren't ready to add weight to your training or have difficulty with wrist pain, start doing wrist curls with a tennis ball. This article was co-authored by Pete Cerqua. Another great wrist-strengthening exercise is farmer's walks: Stand tall while holding a pair of dumbbells or kettlebells on either side of your body; palms facing in. Curl your wrist upwards as far as you can, then let your hand relax back down and repeat. By giving your wrists a little love and exercise, you may be able to avoid these aches. Leaning forward hold your hands in a fist. Because You Should Be, WFH Posture 101: How to Sit, Stretch, and Upgrade Your Back Game, 7 Desk Stretches to Ease a Tight Neck, Shoulders, and Wrists From Sitting All Day, The Quick and Dirty Upper-Body Workout for Women, How to Thrive During Your First Work-from-Home Marathon. Repeat the sequence 5 times. Doing this should get them back to normal in about a week or less. Ways to Strengthen Your Wrists. Strengthening Exercises Wrist Circles. Work your way up to a resistance band. If you take a couple of minutes to stretch and strengthen every day and make sure you have an ergonomic workstation, your wrists should stay flexible, strong, and happy. Grip both plates at once over the top — your fingers should be on one side of the plates and your thumbs should be on the other. Put a pause on leg day — wrist day is where it’s at. This exercise is very similar to a standing wrist curl. % of people told us that this article helped them. Wrist fractures are “sentinels” of bone fracture risk; in fact, having a low-trauma wrist fracture may be more important than a diagnosis of osteoporosis in determining risk for subsequent hip fracture.. Our forearm and hand muscles actually have a great potential for strength improvement, as again most of us tend not to use them to their full capability. Whether you’re typing, carrying groceries, doing pull-ups, or opening that impossible jar, wrist strength and flexibility are key. This gentle exercise gives a tiny stretch to your wrists while building strength. Before you go on your journey figuring out how to strengthen wrists through exercise, you might want to stretch those muscles and tendons. And do 2 or 3 stretches every day to keep things loose and happy. You can do these simple stretches at your desk, in bed, at a red light, or whenever you want to get in a little extra wrist mobility. For healthy wrists, the best defense is a good offense. These exercises range from involving muscles in your hand, to muscles in your forearm. Pete has over 20 years of personal training and nutrition coaching experience and operates the 90-Second Fitness flagship studio in New York City. Hold your right hand down with wrist at 90 degrees. My wrists are very skinny - what can I do without weights? And all those forearm muscles need to stay strong so you can grip those Costco groceries like a pro. If you must stand. Support wikiHow by In a handstand, our wrists are loaded into extension. On your hands and knees. Keep your forearms steady as you do this. You don't have to buy a drum set, but tapping a pencil or stick against a surface can really help. Include your email address to get a message when this question is answered. Get a personal trainer that can assist you with strengthening your wrists, or any other part of your body. If you carry the hand gripper around with you, you can perform a … They can give you useful secrets on how to get stronger quicker. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. A person should do the exercises below slowly and gently, focusing on stretching and strengthening. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Are You Working Your Forearms? They really sounds easy and, "My daughter needs help in strengthening her wrists for gymnastics. For tips from a personal trainer on how to strengthen your wrists at the gym, keep reading! Sit and hold your arm at 90 degrees, with palm facing down. What do I do if I overexercise my wrists? Pete is also a five-time best-selling author of books including "The 90-Second Fitness Solution" and "High Intensity Fitness Revolution for Women/Men" published by Simon and Schuster and Skyhorse Publishing. Certified Personal Trainer & Nutritionist. This is another gentle exercise that focuses on hand flexibility and strength. Wrist flexion: Loop the resistance band over the fingers of one hand, then stand with your arm at your side, your elbow bent at a 90-degree angle, and your hand palm-up in front of you. If you take a few minutes out of your week to stretch and strengthen, you’ll notice less pain at the keyboard and better results at the gym. Start out small and work up to heavier weights very gradually at your own pace. You may need to adjust your keyboard position or use wrist rests to get your hands into a comfortable place. You can do these exercises and stretches all you like, but if you have poor wrist habits the rest of the day, they’re not going to help. Stand with your arm at your side and hold a golf club by the end of the handle. You may want to position your arm so your wrist can hang off your leg or a bench. After you've worked out any kinks, turn your palms over and start over. Oftentimes, people disregard this part and focus on larger muscle groups that give better shape to the body. A hand gripper trains the muscles in your hand and forearm. References After treatment for your wrist sprain, your physician is likely to recommend stretches to help restore full mobility in your wrist. Here are a few that you can try: Farmer's Walk Open and close your hands while submerged in the rice. These exercises can help to get you moving normally, and safely, if you've a muscle or joint problem affecting your hand, finger or wrist. Created for Greatist by the experts at Healthline. If you have sprained your wrist, you may experience swelling, pain, tenderness and bruising. Slowly rotate your palms back to the starting position. Especially if you sit at a computer all day, your wrists and forearms can develop repetitive motion injuries or ailments like carpal tunnel syndrome. Wrist sprains can range from mild to severe. Light stretches can keep these joints mobile and relieve the stress of typing all day. The steel mace holds the majority of its weight in the ball at the end of the handle. If you do not have a dumbbell, you can use a can of soup or water bottle. For tips from a personal trainer on how to strengthen your wrists at the gym, keep reading! As with any type of exercise, there is a risk of injury if you overdo it. Did you know you can read expert answers for this article? Be sure to move only your wrist. This is the opposite of the last stretch. Repeat for 3-5 sets or until you are sufficiently fatigued. If the stretch hurts, stop. Our favorite tool to strengthen the wrists is one that greatly strengthens it by nature of design. [1] X Research source Sit at a bench or bicep curl rack. Lots of great ideas in this article. See a certified medical professional for diagnosis. Evidence-based medicine demonstrates that a strong core can increase the efficiency of your rotator cuff muscles, which stabilize your shoulders, and decrease the load that is transferred to your wrists. This should look a little like you're praying and you should feel a gentle stretch in your forearms. They only require a small weight and a table to rest your forearm upon. Once you have the symptoms of carpal tunnel, they can take time to reverse. Read more. Thanks to all authors for creating a page that has been read 1,354,772 times. Place your fists in front of you clenched fingers facing each other. Even if you have a more trying injury like tennis elbow, simple at-home exercises can relieve pain. Arm can rest on your leg, a bench, or a table. Don’t do any more than three of the exercises suggested here in one day. Place two barbell plates of the same size on the floor in front of you so that you are facing their wide edge and so that they are touching each other. These activity ideas are easy to incorporate into a child's day! Sit and hold your arm at 90 degrees, with palm facing up. This article was co-authored by Pete Cerqua. Apply gently pressure with your other hand until you feel a moderate stretch. One of my wrists is stronger than the other. Really ready to test yourself? Here are tips from working women who’ve thrived in their careers, while at…. There are 13 references cited in this article, which can be found at the bottom of the page. Slowly lower your palms (keeping them together) until your forearms form a straight line. Move further and further away from the wall to increase the challenge. Rheumatoid arthritis is an inflammatory disease that begins in the smaller joints, such as those found in the hand and wrist. When you feel a stretch, hold it there for 30 seconds. Hold this stretch for 30 seconds and repeat several times for best results. Question: My wrists don’t hurt much anymore, but they feel very weak. This isn’t a biceps curl, it’s a wrist curl, so keep your arm and shoulder still while your wrist does all the work. Last Updated: June 11, 2020 Kneeling and keeping your wrists flexed, place your wrists on the floor. Last medically reviewed on August 27, 2020, Here are some expert-approved exercises to help you get stronger forearms, stat! Your wrist connects your forearm to your hand — that joint needs to stay loose so you can still type 100 words per minute. Can you "walk" forward on your feet and the blades of your hands? Try a tennis ball, hand grip exerciser, or towel. Using only your wrist, slowly point it toward the sky, then point it back down again. It only makes sense to spend the time to strengthen this area of your body. Though it might feel easier to type hunched over in your chair with your wrists going at any angle, that can cause you a lot of pain in the long run. THRID EXERCISE TO STRENGTHEN WRISTS. Repeat 2–4 more times — whatever feels good. Wrist Curl Exercise With Dumbbells. With these stretches and exercises, you’ll keep your wrists strong and avoid injury. To do a wrist curl, you'll need a weighted dumbbell (you can also use a barbell to hit both hands at once). To strengthen your wrists, you actually need to strengthen your forearms and increase mobility in your wrist joints. Listen to your body and never push to a point of discomfort. Repeat for both arms. Most of these exercises can be done at home if you follow the instructions and have a set of light weights. Certain grip strengthening exercises will not only prevent injury when you bowl, but help you perform better at the lanes! You can squeeze just about anything in this one. Problems often stem from the constant use of computers, or from repetitive motion when pursuing hobbies or exercise. 1. A simple way to maintain or improve overall grip strength is to perform the towel … In less than 30 minutes, you'll target and strengthen every muscle above your waist. Plus, tips for…, Sitting all day at a desk or behind the wheel can leave you sore and achy. Try to keep your shoulders and neck relaxed. Here are four basic exercises you can perform to strengthen the wrists and forearms. With all these exercises, start with no weights or very light weights so you don’t overstress these relatively small muscles. When you’re at a computer, your forearms should be parallel to the floor with your wrists in a neutral position. Upward table top or Upward Plank PoseCredit: Julia Lee. Start to turn the rod with your arms — the string should start winding up and the weight should start climbing towards the stick. Do 3 or 4 wrist-strengthening exercises every other day. Pete Cerqua is a Certified Personal Trainer and Nutritionist. Put the other end of your resistance band under your foot or attach it to the floor. So wrist “circle” exercises are a combination of elbow and wrist movements. By using our site, you agree to our. Wrist movement involves 35 muscles! Can I do some of these excersises every day? Prayer stretches: Start with your palms together in front of your chest. Tuck your toes and sit up on heels. Some of the muscles that control your wrist are biarticular – meaning they cross 2 joints . To strengthen your wrists, you’ll work a group of 18 muscles in your forearms, each of which has specific functions. If you want to strengthen your wrists, make an effort to start using your non-dominant hand for daily tasks, like brushing your teeth, writing, or eating. Do three sets of 15 reps or until you feel sufficiently fatigued. Start by pouring the rice into the container. I just turned 13. You can use a dumbbell, a band, or nothing at all! The movement should be just in your wrists, not your arms, elbows, or shoulders. Exercises To Strengthen Your Wrists & Forearms. Hold right arm straight out in front of you, with hand up like you’re saying “Stop! How do I keep from getting injured? We use cookies to make wikiHow great. While standing or sitting, hold your ball (or squeezable thing of choice) with your palm facing up. Make wrist curl movements with your palms facing you. Expert Interview. If action movies have taught us anything, it’s that most of us will spend a few moments hanging off the precipice of a building at some point in our lives. The key to protecting your wrists is—surprise!—a strong core. This easy cardio gets your blood flowing and lets your wrists and forearms move naturally. How many and how often While sitting or standing, hold your arms out in a T position. © 2020 Greatist a Red Ventures Company. Pete has over 20 years of personal training and nutrition coaching experience and operates the 90-Second Fitness flagship studio in New York City. Gently roll from your knuckles down to your wrists and then back up to your knuckles. Let the dumbbell hang limp in your hand, then, using only your wrist, pull it up so it is level with the rest of your arm. {"smallUrl":"https:\/\/\/images\/thumb\/d\/dc\/Strengthen-Your-Wrists-Step-1-Version-7.jpg\/v4-460px-Strengthen-Your-Wrists-Step-1-Version-7.jpg","bigUrl":"\/images\/thumb\/d\/dc\/Strengthen-Your-Wrists-Step-1-Version-7.jpg\/aid171051-v4-728px-Strengthen-Your-Wrists-Step-1-Version-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

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\n<\/p><\/div>"}. You don’t need a complicated warmup for wrist exercises, but it’s best to do a bit of activity so you aren’t accidentally working, stretching, and possibly injuring cold muscles. Stand or sit with your hands out in front of you, palms down. As with any other form of exercise, you want to warm up a bit before diving in to wrist exercises. In order to survive, you’ll need strong wrists. . Lower hands toward belly button, keeping palms glued together. Practice Upward Tabletop if you’re not … ", "Thank you so much, it really helps me a lot. These 2-joint muscles cross both the wrist and your fingers, a If you’re using a light resistance band, hold one end of the band down with the bottom of your foot and grab the other end with your working hand. This is another gentle exercise that focuses on hand flexibility … Can I train this kind of training everyday? Sit or Stand with spine straight and shoulders down; Extend your hands in front of you and make a fist; Turn your wrist to the left and flex them up; Turn your wrist to the right and flex them down; Wrist Stretch. Wrist extensor stretch: Extend one arm in front of your with the palm facing. Wrist curls are one of the quintessential wrist and forearm exercises. Your hands shouldn’t always be at an angle — they should be pretty much in line with your arms to reduce strain. Rest one forearm on your thigh so that your hand extends beyond your knee. Typing at a keyboard is a big culprit of wrist pain. Wrist sprains can occur during sports, recreation or daily activities. For a little relief, soak them in salt water and try to move them in small movements once they begin to feel more comfortable. Slowly open the fist and stretch your fingers out as wide as they can comfortably go (do a jazz hand). Hold your dumbbell so your palm faces upwards. Wrist flexor stretch: Extend one arm in front of you with the palm facing up. If you aren’t feeling stiffness or pain, simply walk around for a minute or two. By using this service, some information may be shared with YouTube. Plunge your hands into the rice until they are buried up to your wrists. Use your weak hand as much as possible to build up strength on that side. Nerves in your forearm get pinched, causing numbness, weakness, and pain in your hands. Curl your wrist up, like it’s doing a baby biceps curl. Simply bend your elbows out to lower yourself to the ground slightly, then push back up to a full handstand. Having strong wrists can be a great asset in manual work, sports, and everyday life. Hold a light resistance band or dumbbells, or go weight-free and pretend you’re holding something. Our content does not constitute a medical consultation. Slowly rotate your hands so your palms are facing up. Do light wrist stretches and badminton training continuously. If you don’t have good wrist posture, you may develop strains and ailments like carpal tunnel syndrome. You can do this exercise with a resistance band, a dumbbell, or just bodily resistance. Target – Wrist flexors, extensors, pronators, supinators, and … Open your hands and turn them in circles back and forth. In order to be able to transfer energy from the body through the hands (for opening those pickle jars) we need to make sure every link in the chain is strong. ", "This was great, comprehensive, and practical!". How can I strengthen my wrists? How do I strengthen my wrists? Whenever coloring or drawing needs to be done, stick the paper to a wall, blackboard, door or other smooth vertical surface. It’s a very literal warmup, but it’ll help increase blood flow and flexibility to the area before you start your exercises. Work them in at the end of your strength training routine a couple of…, Sitting at a desk 8 (or more) hours a day takes a toll on your body. Sit with your arms bent to 90 degrees and forearms out in front of you with palms facing down. But you may be able to avoid the condition. Do 2 sets for a total of 2 minutes. Start with no weights and add weight only if you feel no pain. Note: If you ever feel pain with any of these exercises, stop! Use a Hand Gripper. If anything, work from home is the time to get serious about boundaries. Singing “. This is much easier with the wall for support. unlocking this expert answer. Instead, I've shifted my focus to strengthening the wrists in multiple planes of motion in order to keep them healthy. How does putting my hands in a bowl of rice help strengthen my wrists? Pete Cerqua. You can also strengthen your wrist muscles by holding your hands out in front of you with your palms down and moving your wrists in a slow circular motion. You could start by doing hand flexions, circles and then extensions. Wrist movement and wrist stability is the focus here. wikiHow is where trusted research and expert knowledge come together. In your downtime, squeeze a stress ball or a palm exercise device, alternating which hand you use. Hold the rod out in front of you and let the weight hang at the end of its string. Wrist Curls Perform this with either a bar or dumbbells. Clench your hands into fists and turn them in circles back and forth. Try these 7 stretches you can do at your desk to ease a tight neck…. . Push-ups work just about all upper body including wrists. You can also do this exercise at home with a soup can or a jug of milk in place of a dumbbell. Here are some pics of activities that can help get nice wrist extension on a vertical surface: Important: Always check your child's position - if the elbow is held out to the side or if the hand is in line with the elbow, your child won't get good wrist e… Learning how to strengthen wrists is a skill that many people can benefit from, as there are so many who suffer from wrist injuries every year. They overlook the fact that strengthening their wrists can help them avoid injuries when performing other exercises. Keep your wrist in contact with the mat, but don’t collapse your weight into it (Light Blue Oval) Imagine that the palm of your hand is a suction cup and is lifting upward (Dark Blue Circle) Simply getting your placement and pressure correct will help strengthen your wrists over time. Next, make the following motions with your hands and repeat until you feel a good burn — the resistance of the rice being pushed by your hands will exercise your wrists a surprising amount. They can be found at many gyms already, even if they don't have a wall. Lower the dumbbell back down and repeat the curling motion. For dumbbells, stick with 1–5 pounds, depending on your level. Simply rest them for a few days. You could also use hanging "rock holds," used to help train rock climbers. May 30, 2018 - Explore Jolene's board "Strengthen Wrists" on Pinterest. Towel Hand Grip. Unlock this expert answer by supporting wikiHow,,,,,,,, अपनी कलाइयों को मजबूत बनाएँ (Strengthen Your Wrists), consider supporting our work with a contribution to wikiHow. Do not stop or let your arms fall throughout this exercise. You don’t want to pull anything, so go slowly and don’t force any movements. Wrist pain is caused by the friction of the bare bones rubbing against each other. With these exercises and an ergonomic typing position, you’ll have strong enough wrists to hang off the side of a building like your favorite action star. "I am mostly at home and the lighter exercises appealed to me. Strength can help your wrists, but it’s only part of the picture. This article has been viewed 1,354,772 times. As with the previous move, make sure the movement is only in your wrist. Forearm exercises stretch and strengthen the muscles crossing your hands, wrists, and elbows. Use this simple four-step program to strengthen your wrist muscles. How can I strengthen my wrists? Strong forearm muscles allow your wrist to flex more forcefully and grip to contract harder. How do I balance them out? Don’t ignore your wrists. wikiHow marks an article as reader-approved once it receives enough positive feedback. Hold for 15 seconds, then switch arms. I also have an injury in my wrist, as long it donsen't hurt. Wrist strength is also crucial for a variety of sports, including racquet sports, hockey, baseball, and basketball. Simple stretches help relieve that discomfort and prevent greater damage. It’s hard to overtrain these muscles, so you can do as many reps as you can throughout the day. Answer: The most important and effective strategy for strengthening wrists is to use your hands for activities that you enjoy doing or need to do.For example, cooking that requires chopping and stirring will contract your wrist muscles and therefore aid in strengthening.