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