@empoweredwithkira: Have RA like me, and want to build stronger wrists that don’t flare as much? Consistent isometric and progressive resistance training can help improve wrist stability, reduce muscular strain, and make everyday activities more comfortable. Incorporate these exercises into your weekly routine to build stronger, more supported wrists. Take it from a physical therapist who also lives with RA. 🤍 1️⃣ Isometric Wrist Extension — 10x10 sec → progress to 3x30 sec 2️⃣ Isometric Wrist Flexion — 10x10 sec → progress to 3x30 sec 3️⃣ Isometric Radial Deviation — 10x10 sec → progress to 3x30 sec 4️⃣ Weighted Pronation/Supination — 3x10 5️⃣ Weighted Radial/Ulnar Deviation — 3x10 6️⃣ Weighted Wrist Flexion — 3x10 7️⃣ Weighted Wrist Extension — 3x10 Start with light resistance and progress as tolerated. If you’re experiencing active joint swelling or inflammation, modify or hold off on resistance training until symptoms settle. ✨ Want more PT-designed stability workouts created specifically for women with autoimmune disease? Join the Empowered Healing Sanctuary for progressive stability programs, exercise tutorials, mindset practices, live coaching, and a community that gets it. 🤍 Join through the link in my bio! #hypermobility #chronicillness #autoimmunedisease #rheumatoidarthritis #hypermobilityworkouts

Dr. Kira | Autoimmune Wellness

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Saturday 17 October 2026 21:17:15 GMT