Wrist Stretches: Get Out of the Rough!

Wrist stretches help improve the stability of the wrist. Proper stretching also reduces the risk of painful wrist injury. Read on to learn more...

The wrist is not really a muscle, per se, but is actually the end of two bones—the radius and ulna. These extend from the elbow to the bottom of the palm wrapped tightly by the palmar carpal ligament and the smaller flexor retinaculum ligament. The two bones, then, connect to the carpal bones.

These carpal bones—eight in number—connect adjacently (and all other kinds of ways) to each other by ligaments. This is how the wrist hinges up and down, side-to-side and circularly so easily.

The eight carpal bones are arranged ever so neatly into two rows. The first row is called the proximal row while the other set is the distal row. Without these two rows, you’d have a hard time using your hand for anything but Karate chops, without the slightest chance of playing golf. These bones not only allow for the hinging of the hand, but also keep the hand attached to the forearm.

Though the wrists are an intricate network of small bones and adjoining ligaments, they should be treated as though they were muscles. With so many various movements, just one improper move could end your golf game for weeks or months. These next wrist stretches are best completed before your round..

Overhand-Underhand Stretch

One of the best wrist stretches is the Overhand-Underhand Stretch. This one can be done while sitting at your desk, standing in the pro-shop or while riding in the golf cart before your first hit.

These are actually two wrist stretches, but should be done one after another.

1. Whether you’re standing or sitting, simply place your right arm straight out in front of you. Pretend your pointing to an object in the near distance. However, you’ll be pointing with all of your fingers, palm down.
2. Now, with your left hand, clasp around the outside of your right hand’s knuckles.
3. Pull the right hand down towards the ground with your left hand. Instead of your fingers pointing straight out now, they should simply point to the ground. You’ll feel the “pull” in the upper left hand side of your right wrist. Hold this for about 10-15 seconds and then switch wrist.
4. In the same position as Step 1, now place your left hand in front of your right fingers.
5. Now, pull back carefully. Your right hand’s fingers are now pointing to the sky rather than the ground. You’ll feel the “pull” this time near the forearm and near the top of the elbow.
6. Hold this for the same 10-15 seconds and switch wrists again.

Prayer Stretch

The next stretch to do before the big wind-up is called the Prayer Stretch. However, you won’t have to bow your head or be sitting quietly under the steeple to finish this one.

1. First, it’s best to be in a sitting position. Now, place your hands, palms together, in front of you. They should be close to you—like you’re praying. You shouldn’t push too tightly, however.
2. With our hands together at about the same level as your chest, bring your fingertips towards your chest. If you do this properly, your elbows will poke out slightly more.
3. There’s a common misconception to stretching that there must be movement or bouncing. In fact, however, the opposite is true: This static stretch, especially, involves holding the wrists in this position for 10-15 seconds. The moving part comes next.
4. Now, slowly keep your hands in the same palm to palm position. In a semicircular motion, move your fingers to a position pointing to the ground. Your fingertips will be about belly-button level (but not touching it).
5. Unlike the first part of this stretch, which stretches the outer carpal of the wrist, this stretch works the inner ones too. It may seem difficult, but try to keep both palms together still.
6. Hold this position again for 10-15 seconds. You should do both the upward and downward position two to three times. Remember to not move back and forth between the stretches, but hold one up position and then move to the downward position.

The wrists are used (and overused at that) throughout the entire game of golf. From backswing to follow through, from simply eyeing the ball on the green to successfully putting that birdie, you’ll want wrists you don’t have to worry about. That is to say, you’ll want wrists that are not injured, that are warmed up, and ready for anything the game may bring—including those awful sand traps and tenacious rough.

Follow these two wrist stretches and you're guaranteed to keep playing pain and worry-free for years to come. 

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