7 Wrist Exercises and Stretches to Prevent Carpal Tunnel

Keep the front of your forearms flat on the bench and let your wrists fall over, palms facing up. Curl up towards your face, and as your bring the weight back down, let the dumbbell roll slightly to your fingertips.

This allows the weight to help you increase your range of motion. You want to keep your wrists from curling up with an angle; the movement should be as even as possible, so lean back a bit with your upper body to help. Repeat this motion for 10-15 reps on each hand.

Pro Tip: A variation to these wrist curls to make things a little bit more challenging or perhaps help strengthen specifically weak areas in your wrists is to do the above exercises with one finger at a time. This means your thumb and pinky (ring finger, middle finger, index finger) will be the only two digits grabbing the dumbbell, as you do either your extension or reverse wrist curls. You may find this extremely challenging, so be sure to have a much lighter weight handy if you decide to try this.