Getting A Grip On Wrist Injuries

By: Ramsey McMasters

Because the grip is the body's sole connection to a golf club, wrist action is a critical part of the swing. The repetitive motions of golf and the high speed of the typical golf swing, however, place wrists at a high risk for injury.

One must note, that many wrist injuries, as well as any other golf-related injuries, can be prevented by a pre-season and year-round, golf-specific conditioning program. The following are simple exercises to help strengthen and stretch your wrists, to help improve your game and prevent injury.

1. Dumbbell Wrist Extension-This exercise works the wrist muscles and the
    top of the forearms. Use light to moderate weights.

    How to perform this exercise:

·   Sit on a bench with your forearms supported by your thighs.

·   Hold small weights in your hands with your palms facing the ground.

·   Slowly curl the weight upward by extending your wrists, then lower. Move
    slowly and deliberately.

·   Do 10-12 repetitions.

2. Dumbbell Wrist Curl-This exercise works the wrists muscles and the bottom of
    the forearms. Use light to moderate weights.

    How to perform this exercise:

·   Sit on a bench with your forearms supported by your thighs.

·   Hold small weights in your hands with your palms facing upwards.

·   Slowly curl the weights up so that your knuckles point towards the sky then
    release.

·   Do 10-12 repetitions.

Slowly curl the weights up so that your knuckles point towards the sky, then release.

3. Wrist Extension-This will stretch and lengthened muscles in the wrists and forearms.

    How to perform this exercise:

·   Extend one arm out in front of you.

·   Keeping your elbow straight, bend your wrist down, with your other hand, so that your fingertips point to the
    ground until you feel a stretch.

·   Hold 15-20 seconds.

·   Repeat on other wrist.

Keeping your elbow straight, bend       your wrist down with your other hand       until you feel a stretch.

4. Wrist Flexion-This will stretch and lengthen the muscles in the wrists and forearms.

    How to perform this exercise:

·   Extend one arm out in front of you.

·   Keeping your elbow straight, with your other hand, bend your wrist back so that your fingertips point
    to the sky.

·   Apply pressure with your other hand, so that you feel a nice stretch on the top of your forearm.

·   Hold 15-20 seconds.

·   Repeat on the other wrists.

Keeping your elbow straight, bend your  wrist back, so that your fingertips point  to the sky.