If you're needing in wrist developed.

Massage wrist as with walnut put between palms, doing a circle moves, squeeze nut with poor force,after slowly raising, massaging a palm surface, more effecting on ache sides,or massaging with two nuts,as in palm take two nuts,slowly doing a circle moves as rolling one nut through other, or turning theirs as on palm plane for each other, in right palm as clockwise,in left as against, for 5 minutes,if nuts do not has,use balls for table tennis..

Or take a hexagon pen, press his between palms, rub theirs, rolling pen, slowly raising a force, till a feeling in palms a warm comfortable till 2 minutes,after with wrist of right hand ,rub with pen of inside side every finger of left hand, same with other hand, till three minutes. With right hand, press with pen on dull side an ache points if they having with left wrist,doing a circle moves for two minutes,same with left hand, and try to do a not full turns for one and other side for 30 sec, pressing on every ache point, and wrists massage ending,rub a right hand for every finger of left hand,and back with moves as for finger along, after across,for three minutes on every hand.