Can I grow my wrist? My wrist is very skinny I am 14 year old can I increase my wrist size?

Question

Hi, Boys grow their bone mass till the age of 21 years. Bone mass improves with lifestyle changes. Weight is a sum total of Bone, Water, Muscle and fat. You need to gain muscle to get healthy Have a well balanced diet. Eat 6-8 meals a day. Have carbohydrate and protein rich food combinations like Banana or Mango milkshake, Mix nuts and dryfruit chikkis, Soya or paneer veg rolls etc. Include high biological value proteins which are very well absorbed like- Milk, curd, Paneer, Meat, Fish, Eggs etc .Include essential fats like Almonds, walnut , flaxseeds etc. Eat on waking up and do have a bed time meal like milk and light snack. Do not fast or overeat as this will not help. Use calisthenics form of own body weight exercises for atleast 3-4 days a week.

Geetanjali Ahuja Mengi · Accepted Answer

Hi, Boys grow their bone mass till the age of 21 years. Bone mass improves with lifestyle changes. Weight is a sum total of Bone, Water, Muscle and fat. You need to gain muscle to get healthy Have a well balanced diet. Eat 6-8 meals a day. Have carbohydrate and protein rich food combinations like Banana or Mango milkshake, Mix nuts and dryfruit chikkis, Soya or paneer veg rolls etc. Include high biological value proteins which are very well absorbed like- Milk, curd, Paneer, Meat, Fish, Eggs etc .Include essential fats like Almonds, walnut , flaxseeds etc. Eat on waking up and do have a bed time meal like milk and light snack. Do not fast or overeat as this will not help. Use calisthenics form of own body weight exercises for atleast 3-4 days a week.

Swarnshikha Sharma · Answer

You can start with some strengthening exercises for wrist and arm area. This is your growing age better will be take proper nutrients as per your requirement. With the span of time it should be normal.

Ashish Punia · Answer

You can certainly grow them. But remember strength comes first, then size. First make your core muscles stronger such as back, glutes. Sleep atleast 8 hours at night.
Drink water with minerals. Use dumbbell wrist curls with minimum/moderate weight.
But first increase your overall body strength, wrist size will automatically grow. For detailed analysis, you may consult me.