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Wrist Extension Hold

BeginnerStrengthTier T1

Sit at a table with your forearm resting on it and your wrist just past the edge. Make a gentle fist and lift your hand until it lines up with your forearm. Hold for a few seconds.

Targets: Wrist
Muscles: Forearm Extensors

Stop if

If pain rises above a rating of 5 during exercise, reduce the number of repetitions, slow the movement, or add rest between movements. If symptoms worsen or elbow pain has not improved after 6 weeks, speak to a healthcare professional.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • table or counter

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Do these exercises in a safe environment, and only if you are feeling well enough; if you start to feel unwell, stop immediately.
  • Add exercises into your routine gradually: start with 2 to 3 repetitions at a time and build up over time, working toward sets of up to 2 sets of 15 as this gets easier.
  1. A woman sitting at a table, right forearm flat on the tabletop, palm down, her hand hanging open and relaxed just past the table's edge.

    Step 1 of 3

    Rest your forearm on a table with your wrist just past the edge and your hand relaxed.

  2. The same woman still seated, her right forearm flat on the table, a gentle fist now raised at the wrist so it continues the line of the forearm.

    Step 2 of 3

    Make a gentle fist and bring your hand up so it is in line with your forearm. Hold for a few seconds.

  3. A woman sitting at a table, right forearm flat on the tabletop, palm down, her hand hanging open and relaxed just past the table's edge.

    Step 3 of 3

    Rest your forearm on a table with your wrist just past the edge and your hand relaxed.

Breathing

  • Breathe normally.

Safety Information

You may find these exercises increase your symptoms slightly in the beginning; however they should get easier over time and, with regular practice, can help to improve movement in the elbow. Aim to keep your pain within a rating of 0 to 5 during exercise, and reduce the number of repetitions, slow the movement, or add rest between movements if pain rises above that. Stop these exercises if they make your symptoms worse or cause new pain, and talk to a healthcare professional if your elbow pain hasn't improved within 6 weeks. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.