elbow & wrist focus
Towel Wring
Wringing a towel as if squeezing out water, which works the grip and the muscles of both forearms at once.
Key cue: Twist the towel, hold for three seconds, untwist slowly.
Area
elbow & wrist
Level
beginner
Volume
8 each way
Goal
recovery
How to do it
- 1Hold a small, dry hand towel at both ends, one hand on each end, with your elbows by your sides.
- 2Twist your hands in opposite directions, as if wringing out water, until you feel your forearms working.
- 3Hold for 3 seconds, then slowly untwist.
- 4Repeat, then twist the other way round.
Easier and harder versions
- Easier
- Twist lightly and only part-way, with no hold, for fewer repetitions.
- Harder
- Wring a damp towel, which is harder to twist.
Helps with
Commonly used for:
Weak gripHand and forearm strengthRecovery of hand strength
Read more
Benefits
- Builds grip and forearm strength
- Works both arms at the same time
- Needs only a towel
Muscles worked
Strengthening. Strengthens your forearm muscles, grip and wrist.
Forearm musclesGripWrist
Form tips
- Use a damp towel once a dry one feels easy.
- Keep your shoulders relaxed, away from your ears.
Common mistakes
- Holding your breath.
- Squeezing so hard that your wrists bend sharply.
When to avoid or modify
- Stop if you feel pain at the inside or outside of the elbow, or pins and needles in the hand.
- Twist more lightly if your thumb or finger joints are sore.
- After a wrist or forearm fracture or surgery, start only once your clinician says loading is allowed.
If in doubt, check with a qualified physiotherapist before continuing.