About Course
Improve the strength in your wrists.
Whether you feel your strength has diminished with time or you are recovering after breaking your wrist(and cleared to exercise), these exercises will help improve the strength in your wrists.
What Will You Learn?
- How to Improve your wrist strength in just 10-minutes per day,
- Tips and Tricks to overcome problems like opening jars until you get that strength back.
- Help understanding or remembering how to do the exercises that your Physiotherapist prescribed.
- Level 3 will also include hand and finger strength exercises
Course Content
Introduction
Welcome to the Wrist & Forearm Strength Programme.
Think about how much your wrists and hands do in an average day — typing, cooking, lifting, gardening, carrying shopping, playing sport, even just getting up from a chair. They're involved in almost everything, yet they're one of the few parts of the body most of us never deliberately train.
That's what this course is here to change. Grip and wrist strength isn't just about performance — it's closely linked to overall strength, confidence in everyday tasks, and staying capable and independent as the years go on. Strengthening this area properly, and gradually, pays off well beyond the wrists themselves.
This course is built around a simple idea: learn the movement properly first, then load it gradually. You'll start with short technique videos for every exercise, then follow a structured, ten-minute daily workout that takes you from light resistance bands all the way through to real strength training — at whatever pace suits you.
There's no rush here, and no pressure to keep up with anyone else. This is your programme, and it's designed to bend to you — not the other way around.
How to Use This Programme
Follow these steps to get the most out of the course:
1. Watch the exercise videos first. Before attempting any exercise for the first time, watch its short technique video so you know exactly how to do it safely and correctly.
2. Start at Level 1, even if you're already fairly active. Level 1 is short and gentle, and it lets your wrists, tendons and joints adapt before you add more load — tendons take longer to strengthen than muscles do, so this early groundwork matters more than it might seem to.
3. Do the workouts in order, one at a time. Each level's ten workouts are designed as a sequence, rotating between different wrist movements so no single muscle group is overworked two days running. Doing them out of order, or repeating your favourites, undoes some of that built-in protection.
4. Use the tracker to tick off each workout as you go. Ticking a box is a small thing, but it's a genuinely good way to stay consistent — and to see how far you've come.
5. Rest when you need to. Some mild muscle tiredness is completely normal, especially in the first couple of weeks. But if you feel sharp pain, ongoing soreness, or you're simply worn out, take a day or two off. Missing a day will not undo your progress — pushing through pain might.
6. Move up a level only when the current one feels comfortable, not by the calendar. Everyone adapts at a different pace. As a rough guide, most people spend somewhere between two and four weeks on a level, but let how you feel be the real guide, not the date.
Learn the exericses
These are based on the exercises that you may have been prescribed by your Physiotherapist.
Learn how to do the individual exercise correctly, and come back here whenever you feel you need a reminder.
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Concentric Wrist Pronation
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Concentric Wrist Suipination
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Concentric Wrist Extention
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Concentric Wrist Flexion
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Concentric Wrist Abduction
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Concentric Wrist Adduction
Learn More Exercise
More wrist strengthening exercises
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Isometric Pronation
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Grip Strengthener
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Isometric Flexion
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Isometric Extension
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Isometric Abduction
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Weighted Concentric Flexion
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Weighted Concentric Extension
A Note Before you Start the Daily Exercise Programme
However far you take this programme — whether that's a gentle Level 1 routine you return to for years, or working all the way through to Level 3 — you're building something genuinely useful: strength you'll rely on every single day, in ways you'll barely notice until you have it.
A few things worth remembering
Stay on a level until you're ready to move on. There's no benefit to rushing ahead before a level feels comfortable — in fact it's the surest way to end up frustrated or sore.
In the early days especially, it's completely normal to need a rest day or two. Your tendons and joints are adapting to something new, and that takes a little longer than your muscles do. A short break now protects your progress later.
Once you've reached the level that feels right for you — whether that's the end of Level 1, Level 2, or all the way through Level 3 — you don't need to keep training every single day to hold on to your strength. Two to three short sessions a week is generally enough to maintain what you've built. Many people find it helpful to keep cycling through their favourite workouts from their top level, or to dip back into earlier levels now and then as a lighter maintenance week.
Grip and wrist strength, like most strength, is a case of “use it or lose it” over the months and years ahead — so think of this less as a course with an end point, and more as a habit worth keeping for life.
Well done for starting. Go at your own pace, be patient with yourself in the early weeks, and enjoy watching your strength build.
Level 1 Exercise Routines
Just 10-minutes a day.
For general wrist strengthening work through the exercises in the order shown, repeating from the start until you feel ready to move on.
If you have been prescribed specific exercises that aren't in a routine, please contact me and I can add a routine or block of routines to suit you.
If you have been prescribed an exercise that isn't included, feel free to contact me and I can add these too.
Level 2 Exercise Routines
More 10 minute routine to increase the strength.
Level 3 Exercise Routines
You should find that Levels 1 and 2 are sufficient for every day, however, if you want to increase your wrist and hand strength further these exercises will help.
Hints and Tips for Every Day Living
What can you do to help yourself whilst you are still struggling with decreased wrist strength.
I'm always interested in other options so please let me know if there is anything you have found that has improved your ability to cope with lack of wrist strength.
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