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: Anchor a band underneath your foot while seated.  Lean over and place your forearm on top of your knee with your palm facing down and pointing to your other knee. Grab the anchored band and while keeping your forearm stabilized on your thigh,  move your wrist up and down.  If you need more resistance, shorten the length of the band between your foot and hand. 

 

FEEL: You should feel the muscles in your forearm working. 

 

COMPENSATION: Don’t move your arm or shoulder while extending your wrist.  Keep the arm stabilized on your thigh.

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.

HOW: Grab onto one hand with the other with your elbow slightly bent. Pull the hand downward with your palm facing you. At the same time, straighten your elbow and begin to push the thumb side of your hand outward creating a stretch on the back of your forearm. Hold that for as long as prescribed. 

 

FEEL: You should feel a stretch in the back of the forearm that you are pulling down. 

COMPENSATION: Don’t straighten your elbow right away, make sure to pull down and out on your wrist as you straighten.

HOW: Get set up ideally with your forearm supported on a surface with your hand off the edge. To begin the exercise make a fist with your palm facing down and with your wrist slightly extended/pointed up, then using your other hand try to push the top of your hand down. However, don’t let your hand/wrist move. Hold for the time prescribed.

 

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

 

COMPENSATION: Do not let your wrist move, if it does you’re pushing too hard

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 in a neutral position and your wrist in 20-30˚ of extension with your thumb facing up, and have your hand unsupported at the edge of the surface. While maintaining your wrist position, squeeze a rolled up towel or another object in your hand working on grip strength. See video for more 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 object. You may feel tension on the outside of your elbow as well.

 

COMPENSATION: Do not lose elbow or wrist position, do not lift your arm off the surface.

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 so that your palm is facing down and your wrist is in 20-30˚ of extension, and have your hand unsupported at the edge of the surface. While maintaining your wrist position, squeeze a rolled up towel or other object in your hand working on grip strength. See video for more 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 object. You may feel tension on the outside of your elbow as well.

 

COMPENSATION: Do not lose elbow or wrist position, do not lift your arm off the surface. 

HOW: In a standing position with your arms at your side and your shoulder blades squeezed back, bend your elbows and rotate your arms out to the side as far as you can. From here, face your palms forward, point your fingers facing back as far as you can extend them, and extend your wrist back. After this, bring your arms up putting your thumb in your hand making a fist as you point your palms to the front while bringing your arms back to the starting position. Do these in a controlled, continuous motion. 

 

FEEL: You should feel a stretch in your wrist, arm, and finger muscles. 

 

COMPENSATION: Keep your shoulder blades engaged. Don’t cut each motion short, perform as much as you can for each.