18% of All Fractures Are This
Do NOT let this be you!!
Wrist fractures are one of the most common injuries in older adults—especially women.
They account for up to 18% of all fractures in adults over 65.
Research shows these injuries often happen from simple falls onto an outstretched hand, making wrist strength a key part of fall resilience and bone protection.
But this is just one example of a much bigger truth:
👉 Bone health becomes especially important in midlife, when estrogen levels begin to decline and bone loss can accelerate.
For us women, this transition can quietly increase the risk of fractures—often before we even realize anything has changed.
That’s why proactive bone strengthening matters so much and why training your wrists matters more than most people realize.
JUST ONE THING
Bones are living tissue, and they respond to the loads we place on them.
Your JUST ONE THING to Build Strong Bones
Strengthen Your Wrists!
When we challenge our bones through strength training, impact, and functional movement, we signal the body to maintain or build bone density.
Without that stimulus, bones gradually become more fragile, increasing the risk of fractures—especially in the wrists, hips, and spine.
The good news? It's never too late to start!
Even in midlife and beyond, targeted strength training can improve bone health, joint stability, and confidence in movement.
Start incorporating the exercises below and you'll reap:
✨ Noticeable benefits: stronger, more stable, less achy wrists in daily life.
✨ Behind-the-scenes benefits: stronger bones and a lower risk of fractures over time.
Small, consistent wrist-strengthening exercises can make a big difference.
Try these 👇 today!
Easy Exercises to Strengthen Your Wrists
- Wrist Alphabets (A-Z): Spell each letter by rotating your entire hand, both with a fist and flared fingers.
- Gentle Extensions/Flexions (10 reps total): Flare hands on floor. Put pressure on heel of hand to lift fingers up, then move to release and lift up on fingertips.
- Extensions/Flexions with Shoulders Over Hands (10 reps total): Same movement as above with more pressure on your wrist & hands due to shoulders being positioned over hands.
Extra Tip: If your wrists frequently feel fragile and achy, add these exercises to your dynamic warm-up before a workout. This will prepare and engage the joints better!
Did You Know...
- You can often modify wrist-based exercises by lifting up onto your fingertips, briefly using your knuckles, or even using dumbbells as “handles” so that your wrist can maintain a flatter position.
- Another excellent exercise that gradually builds your wrist strength are Inchworms. Learn how to do them with this video: Instagram Video Sample
- Weak wrist bones + poor balance = HIGH potential for wrist fractures. As you’re strengthening your wrists, make sure to be working on your balance too! Balance Masterclass
Until next week... Be strong💪
