As athletes and the fitness-conscious become more savvy, an increasing number have starting used power bands, also known as resistance bands, to supplement their workouts. Resistance bands are relatively cheap and portable ribbons or tubes made of flexible material, which provide increasing resistance as the material is stretched. Resistance bands are especially useful for muscle toning and working smaller muscles that require less resistance, such as the wrists.
Wrist Curl
The wrist curl is a standard wrist- and forearm-strengthening exercise that is normally done with a single dumbbell. To perform a wrist curl with a power band, begin by sitting on a bench, chair, or couch. Step on the middle of the power band with the foot corresponding to the arm that you are planning on working out, then grab the end of the band with that arm. Rest your forearm along the top of your leg, with the wrist lined up with the end of your knee, so that it can backward to full extension. With your palm facing you in a fist around the end of the band, curl it up toward your face against the resistance of the band. You may have to adjust where you are stepping on the band to get the correct resistance.
Reverse Wrist Curl
Begin the reverse wrist curl in the same position as the normal wrist curl--sit down and anchor the power band by stepping on it. Grab the end of the band and place it on top of your leg, but this time have your palm facing away from you so that you can see the back of your wrist. Starting with your drooped down in front of your kneecap, extend your wrist backward against the resistance of the power band so that your knuckles point up toward the ceiling. Lower your wrist back down and repeat the exercise. Do not use a jerky motion; the exercise should be done slowly and deliberately.
Band Stretches
Sit down on an chair with arms, and rest your arms on the armrests. if you do not have a chair with arms, rest your hands on a flat surface, or hang them just over the edge of a flat surface, with your forearms resting on the surface. Grab the resistance band with either hand, so that there are 6" of the band between the hands. Stretch the band apart so that your forearms are parallel with each other, resting on the arm rests. With palms facing down, (but still in a fist) move them inward, then outward, while keeping forearms still. The amount that your wrists are able to move side to side is small, but the band will provide resistance to work the muscles that assist with the action. When you feel fatigue, you can flip the fists over, regrip the band, and move the wrists against the resistance once more.
