Shoulders

• There are many exercises that can strengthen one's shoulders and can be done without the help of spotters or complicated machines. Starting with minimal free weights (or even beginning by just doing the motion without weights) is recommended to keep from hurting yourself and to get the motion down and feel the muscle groups being worked. If the weights you are using feel too easy, try going up a few pounds until you can feel like there is tension building in your shoulders as you do the exercise.
  
  The first exercise that aims to strengthen the majority of the muscles in the shoulders is the incline press. This exercise is started using an incline bench and should be adjusted to leave your body nearly sitting up but still at a slight incline so your back is at an angle. Using the weights, push them straight up in the air, staying in line with your chest, and inhale. Slowly lower the weights back down your chest and exhale your breath. Repeat these motions 10 to 12 times for three sets, taking 30 second to 1 minute breaks in between repititions.
  
  The next exercise is designed to work your trapezoids in your shoulders. Shoulder shrugs are relatively easy and can be done with slightly more weight as they are deadlifted and supported by all the muscles in your arms. Start in a standing position with the weights in your hands and down at your sides. Slowly shrug your shoulders in a circular motion forward, up and then back and hold the back position for a few seconds before releasing the tension in your shoulders. Repeat this 10 to 12 times for three sets and take 30 second to 1 minute breaks in between.
  
  The last exercise is a wear-down exercise to finish up the workout and give your shoulders that last push to build up your strength. Find a table that is sturdy, shorter than you and can hold your weight without moving when you rest your weight on it. Put your hands on it about shoulder-width apart and begin doing table push-ups by easing yourself down to the table and pushing yourself back up, while keeping your back and legs in a straight line. Repeat these until you you cannot do any more and then stop. Allow yourself to regain your breath and do it again 2 more times before the workout is complete.
  
  

Wrists

• Problems with the wrist are much easier to fix than the shoulders and minimal exercises are needed--just proper stretching to help build up the wrist. Many people who have had wrist injuries are told that getting the range of motion is the hardest step in strengthening the wrist. Stretching can always keep injuries away and, for small parts such as the wrist, can strengthen it better than most exercises.
  
  The first stretch is called the range of motion test. Start with your fingers all the way forward trying to touch the inside of your wrist and then, in a circular motion, go counter clockwise with your fingers all the way back trying to touch the outside part of your wrist and back around to the beginning spot. Continue to do this for many minutes to help stretch out the many small parts of the wrist unless you begin to experience pain in which case you should stop.
  
  The next stretch is a simple stretching exercise where you begin with putting your hands palm down on a table and leaning your body weight forward so that your arms are moving forward while your hands stay in the same position, essentially stretching everything at the wrist. Continue to add tension as desired so that you can feel the stretching.
  
  Last is a gripping exercise that requires you to have a small rubber ball or something you can squeeze that will give up its tension so that your hands can "bite down" on it. Simply squeeze and release the object at any speed and strength capacity as it will strengthen the parts of your wrist that stretching cannot. As this is a static exercise, it can be done in as many reps and sets as you please, finishing whenever you feel like you have sufficiently worked out the wrist or you get tired.