From typing on a laptop to scrolling through a phone or lifting weights, our wrists are involved in countless everyday movements. But despite how much we rely on them, wrist health is often overlooked until pain or injury gets in the way.

The wrist is more complex than it appears. It is made up of multiple small joints, eight carpal bones, the two bones of the forearm and the bases of five bones in the hand. This intricate structure allows the wrist to combine strength, flexibility and fine movement.

Injuries, ageing and repetitive movements can disrupt this balance and increase the risk of conditions such as osteoarthritis and post-traumatic arthritis. Previous wrist injuries can also cause problems years later, even after they appear to have fully healed.

The good news is that simple exercises can help strengthen the muscles around the wrist and improve its resilience. Researchers and specialists recommend incorporating a few movements into your regular routine.

1. Strengthen your shoulders

The muscles supporting the wrist do not work in isolation. The shoulders, arms and hands form a connected chain, meaning stronger shoulder muscles can reduce the amount of load placed on the wrist.

One simple exercise is to stand with your arms extended to your sides, either straight or slightly bent. Slowly raise them towards the ceiling before lowering them again. Repeat 10 times.

2. Work on your grip

Grip exercises can strengthen the flexor and extensor muscles in the forearm, which connect to the fingers around the wrist and help stabilise the joint.

A hand therapy ball or therapeutic putty is ideal, although a tennis ball can also be used.

Hold the ball in your palm and squeeze it firmly for five to 10 seconds. Relax for five seconds before repeating. Do 10 repetitions with each hand.

3. Flex and extend your wrists

Gentle resistance exercises can strengthen the wrist and may also help maintain bone strength.

Sit with your forearm resting on a table and your hand hanging over the edge. Hold a small weight between 3 and 7kg.

For a wrist flexion exercise, keep your palm facing upwards and curl your wrist towards your body before lowering it. For extension, turn your palm down and raise the back of your hand towards the ceiling before lowering it.

If you do not have weights, a resistance band can be used instead. Perform 10 repetitions of each movement.

4. Rotate your wrists

Supination and pronation exercises involve rotating the wrist and can help maintain its range of motion and functionality.

With your forearm supported on a table and your thumb pointing upwards, slowly rotate your wrist until your palm faces down. Return to the starting position and rotate in the opposite direction until your palm faces up. Repeat 10 times.

Experts recommend performing three sets of 10 repetitions of these exercises three or four times a week. However, anyone with an existing injury or medical condition should seek medical advice before starting a new exercise routine. If an exercise causes pain, stop and seek medical attention.

With much of modern life spent typing, writing and holding phones, our hands and wrists can remain in relatively fixed positions for hours. Building strength and flexibility early could help keep them functioning well for years to come.