Wrist ligament Injuries – Isometric Strengthening

Start by using a light dumbbell weighing about 5 to 10 pounds. Grab the dumbbell with a neutral wrist facing palm up holding for 10 seconds, then turn the palm side down towards the floor and also hold for 10 seconds. Repeat this for 10 repetitions doing 3 sets two times per day.

This is an isometric strength exercise for the wrist when you have sprained it. It’s the beginning initial step to strengthen the dynamic muscle stabilization process for the hyper mobility or instability of your wrist once your sprain has healed enough to take on some more resistance.