Preventative wrist exercises
Strengthening the wrists for similar tasks pre-birth can help to prevent injury. This way the increase in load from lifting baby is not so intense postpartum.
Strengthening exercises can be done prior to or upon conception through the second trimester.
These exercises should not be done in your third trimester.
If you are already suffering from any issues with your upper body such as carpal tunnel, neck pain etc. please consult with your doctor before doing these exercises.
Exercise #1: Seated wrist flexion with weight
10 repetitions / 3 sets / 2x per day / 7 days a week
Sit down with one arm resting on a table, palm facing upward.
Holding a light weight, 1 pound - 4 pounds depending on your strength, curl your wrist up towards your body then slowly return your wrist to the starting position.
Only move your wrist. Avoid any forearm and/or shoulder movement while doing the exercise.
Take breaks as needed and in-between sets of 10 repetitions.
Exercise #2: Seated wrist extension with weight
10 repetitions / 3 sets / 2x per day / 7 days a week
Sit down with one arm resting on a table, palm facing downward.
Holding a light weight, 1 pound - 4 pounds depending on your strength, bend your wrist backwards towards your body then slowly return your wrist to the starting position.
Only move your wrist. Avoid any forearm and/or shoulder movement while doing the exercise.
Take breaks as needed and in-between sets of 10 repetitions.
Exercise #3: Seated wrist radial deviation with weight
10 repetitions / 3 sets / 2x per day / 7 days a week
Sit down with one arm resting on a table, holding a light weight in your hand, fist facing inward.
Holding the light weight, 1 pound - 4 pounds depending on your strength, slowly bend your wrist, raising the weight upward, then return to the starting position.
Keep your fist facing the middle of your body while doing the exercise.
Take breaks as needed and in-between sets of 10 repetitions.
Exercise #4: Seated wrist ulnar deviation with weight
10 repetitions / 3 sets / 2x per day / 7 days a week
Sit upright with your arm straight down by your side and your hand holding a light weight, 1 pound - 4 pounds, depending on your strength with your thumb facing forward.
Bend your wrist backward slowly then return to the starting position and repeat.
Keep your arm relaxed and do not twist your forearm during the exercise.
Take breaks as needed and in-between sets of 10 repetitions.