Today I thought i would show you how to make a wrist roller.
Firstly: get a small round pipe, pvc piping, broom stick (or in my case, the vacuum cleaner pole)
Attached a piece of rope to the stick. I used some strapping tape to hold the rope in place or else it will just spin around and not roll to the top.
The key is not to have the weight to heavy, 1-3 kg should be plenty.
Now perform 3-6 sets of the wrist roller. I always count down and up as 1 repetition and i try to do this 3 times a week.
You can even have it next to your computer at work and do 2 sets every half an hour.
Have fun and good luck