Week 31: Wrist Power

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The wrist is often ignored during workouts. Even a little attention can help your ball go a long way.

Most people try to increase strength by weight-training their biceps. But if you want to add a little extra distance to your swing, your wrists may have the answer. The wrist is often ignored during workouts. Even a little attention can help your ball go a long way. Try these exercises to add some power to your stroke.

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Wrist Curl
Sitting comfortably, hold a dumbbell in your hand as you rest your forearm on top of your thigh. Your wrist should line up evenly with your knee and your palm should face upward. Slowly raise the dumbbell using just your wrist. Your forearm should remain pressed against your thigh. Then lower the weight and repeat. Try this exercise 10 times with each hand.

Reverse Wrist Curl
Sitting comfortably, hold a dumbbell in your hand as you rest your forearm on top of your thigh. Your wrist should line up evenly with your knee, but now your palm should face downward toward the floor. Slowly raise the dumbbell using just your wrist. Your forearm should remain pressed against your thigh. Then lower the weight and repeat. Try this exercise 10 times with each hand.

Standing Barbell Wrist Curl
While standing in an upright posture, hold a barbell in both hands with your arms extended downward. If the barbell is weighted, it is best to start without using any added weight on the barbell. Curl the bar towards your body using just your hands and wrists. Your arms should not move as you raise the bar. Then slowly lower the bar. Repeat this 15 times.

Weight Roll Up
Tie one end of a five-foot rope around a 2.5-pound weight plate. Tie the other end to a dumbbell bar without any weighted plates on it. While holding the dumbbell bar in both hands, begin twisting the bar to roll up the rope and raise the plate.

Hammer Lifts
Hold a hammer in your hand with the head facing forward and your arm extended along the side of your body. Lift the head of the hammer by using just your wrist. Then lower the hammer. Do this 20 times. To reverse the exercise, change the position of the hammer so that the head of the hammer faces toward the floor. Pivot the head of the hammer back behind your body using just your wrist.

Tennis Ball Squeeze
The simplest yet effective way to strengthen your wrist is to repeatedly squeeze a tennis ball with each hand. Start with 30 repetitions for each hand.

Stronger wrists might help advance your golf game, but knee pain can shut it down just as fast. If knee pain is preventing you from performing at your best, you might be suffering from osteoarthritis (OA) of the knee. Various treatments for OA do exist, such as ORTHOVISC®, which provides up to six months of knee pain relief. Made from ultra-pure natural hyaluronan, which is found in healthy joints, ORTHOVISC® is injected into the knee joint where it acts to replace your natural joint fluid, to help cushion, protect, and lubricate your knee.

ORTHOVISC® is a proud sponsor of PGATOUR.com. Talk to your doctor to see if ORTHOVISC® is right for you. Or visit our Web site at www.orthovisc.com for more information on how to maintain your knee health to help you keep playing the game you love.

Follow us on Twitter for up-to-date information on maintaining joint health and the prevention/treatment of knee pain due to sports-related injuries or the early symptoms of osteoarthritis.

IMPORTANT SAFETY INFORMATION

ORTHOVISC® is for patients who do not get adequate pain relief from simple pain relievers like acetaminophen or from exercise and physical therapy. ORTHOVISC® is not for use in people with known allergy to hyaluronate preparations, to gram bacterial proteins, with infections or skin diseases in the area of the injection site or joint. Common side effects include joint pain, back pain, headaches and pain or redness at the injection site.

This is a paid placement by DePuy Mitek, Inc. The opinions expressed above are those of DePuy Mitek, Inc. and do not necessarily reflect the opinions of the PGA TOUR.