HOW: Get set up standing in front of a wall with your hand on the wall with a towel. With your hand at shoulder height, perform the exercise by rotating your hand/wrist clockwise and counter-clockwise as far as you can tolerate and repeat. If you can tolerate it, lower your hand on the wall so that you work on tolerance to loaded wrist extension with this.

 

FEEL: You may feel a stretch on the palm side of your wrist and forearm as well as on the outsides of your wrist/forearm depending on how far and what direction you rotate your hand. No need to force pain or significant discomfort in your wrist, just limit how far you rotate your hand/wrist.

 

COMPENSATION: Maintain pressure against the wall with your wrist and fingers, be sure you’re rotating your hand/wrist and not just your arm/forearm.

HOW: Get set up with dumbbells or weights in each hand. Perform bicep curls with your thumbs facing and your forearm in a neutral position, both of your palms should be facing one another as you perform the curls.

 

FEEL: You should feel your biceps and the top of your forearm muscles working with this exercise.

 

COMPENSATION: Maintain good back, shoulder, arm, and wrist position while performing the curls. Keep your thumbs facing up with your forearm in a neutral position.

HOW: Get set-up sitting upright. With your elbow straight, position your wrist in a neutral position with your palm facing up. While maintaining your forearm and wrist position with the side you want to target, hold a flexbar in both hands, rotate the flexbar down towards the ground with your opposite hand. While keeping the tension, slowly let your target wrist move into extension, let go of the tension, go back to starting position, and repeat. See video for tips.

 

FEEL: You should feel the muscles on the inside of your forearm working as well as other muscles in your forearm and hand to help with gripping the flexbar. You may feel tension on the inside of your elbow as well.

 

COMPENSATION: Perform slowly, do not lose elbow position.

HOW: Get set up standing with your hands in front of you on an elevated surface with your fingers facing forward. While staying strong through your shoulder blades, arms, your wrist, and your fingers, slowly shift your weight forward so that your shoulders move over your wrists then shift back and repeat.

 

FEEL: This will feel like pressure shifting from your wrists to your fingers and other parts of your hands.

 

COMPENSATION: Do your best to maintain a good upper body position as you perform the weight shifts. No need to force pain or significant discomfort in your wrist, just limit how far you shift your weight forward.

HOW: Get set-up sitting upright with a surface next to you to support your elbow and forearm. With your elbow flexed to 90˚, position your forearm and wrist in a neutral position with your thumb facing up, and have your hand unsupported at the edge of the surface. While maintaining your forearm position, use a dumbbell or your other hand to apply an external resistance and perform eccentric radial deviation. Use your other hand to return to the starting position. See the video for other tips and instructions.

 

FEEL: You should feel the muscles on top of your forearm working as well as other muscles in your forearm and hand to help with gripping the dumbbell if you’re using one. You may feel tension on the outside of your elbow as well.

 

COMPENSATION: Perform slowly, do not lose elbow position, do not lift your arm off the surface.