Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Wrist Flexion Isometric

BeginnerStrengthTier T0

Push your wrist down against resistance without moving. Key starting exercise for golfer's elbow pain relief. Isometrics reduce pain without stressing tendons.

Targets: Elbow
Muscles: Forearm Flexors

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • 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

No equipment? Try: Wall, Under a table

Dosage

1

Sets

45 sec

Reps / Time

60 sec

Rest

hold 30-45 seconds

Tempo

Step-by-Step Guide

Set up

  • Sit with forearm on a table
  • Wrist and hand hang over the edge
  • Palm faces up
  • Place other hand under the hand to resist

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Try to curl your hand toward you (flex wrist)

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    Your other hand prevents movement

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Build to moderate pressure (5-6/10 effort)

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Hold for 30-45 seconds

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Rest and repeat

Breathing

  • Breathe slowly and steadily
  • Don't hold your breath

Form Cues

  • No movement should occur
  • Build pressure gradually
  • Hold steady tension
  • Breathe normally

Common Mistakes to Avoid

  • Allowing movement
  • Building pressure too fast
  • Holding breath
  • Tensing shoulder

Safety Information

Start gentle and build. Pain should be 3/10 or less. Key exercise for golfer's elbow.

Progressions

Increase pressure or hold time to 60 seconds

Eccentric Wrist FlexionBeginner

Regressions

Use less pressure or shorter hold

Get your free personalized program at clapmove.com/register

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