Wrist Exercises

Banded wrist extensions

Frequency: daily
Volume: 3 sets of 8-12 repetitions
Technique guidance: keep movement smooth (particularly on lowering)

Wrist flexions

Frequency: daily
Volume: 3 sets of 8-12 repetitions
Technique guidance: keep movement smooth (particularly on lowering)

Elbow flexion with neutral wrist (palm down)

Frequency: daily
Volume: 3 sets of 8-12 repetitions
Technique guidance: keep wrist in a neutral (straight) position throughout the movement, do not let the wrist bend.

Elbow flexion with neutral wrist (palm up)

Frequency: daily
Volume: 3 sets of 8-12 repetitions
Technique guidance: keep wrist in a neutral (straight) position throughout the movement, do not let the wrist bend.

Elbow flexion with neutral wrist (unloaded)

Frequency: daily
Volume: 3 sets of 8-12 repetitions
Technique guidance: keep wrist in a neutral (straight) position throughout the movement, do not let the wrist bend. Keep fingers relaxed

Flexbar radial deviations

Frequency: daily
Volume: 3 sets of 8-12 repetitions

Flexbar ulna deviations

Frequency: daily
Volume: 3 sets of 8-12 repetitions

Forearm rotations (supported)

Frequency: daily
Volume: 3 sets of 8-12 repetitions
Technique guidance: keep elbow still throughout movement. Exercise can be made harder by using a longer (or heavier) object, it can be made easier by using a shorter object (or no object).

Forearm rotations (unsupported)