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Exercise handout — move better, feel better.
Wrist Flexion Extension ROM
Simple active range of motion exercise for the wrist. Gently bend your wrist up and down to maintain or restore mobility. Safe starting point for most wrist issues.
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
Dosage
2
Sets
12
Reps / Time
30 sec
Rest
2 each direction
Tempo
Step-by-Step Guide
Set up
- Sit at a table
- Rest your forearm flat on the table
- Let your hand hang off the edge
No image for this step. Follow the written instruction.
Step 1 of 5
Slowly bend your wrist down toward the floor
No image for this step. Follow the written instruction.
Step 2 of 5
Hold for 1 second
No image for this step. Follow the written instruction.
Step 3 of 5
Slowly bend your wrist up toward the ceiling
No image for this step. Follow the written instruction.
Step 4 of 5
Hold for 1 second
No image for this step. Follow the written instruction.
Step 5 of 5
Keep forearm still throughout
Breathing
- Breathe normally throughout
- Don't hold your breath
Form Cues
- Move slowly and smoothly
- Keep forearm flat on table
- Don't force through pain
- Breathe normally
Common Mistakes to Avoid
- Moving too fast
- Lifting forearm off table
- Forcing through pain
- Not using full available range
Safety Information
Stop if you feel sharp pain. Mild discomfort (0-2/10) is acceptable.
Progressions
Hold end range for 2-3 seconds
Regressions
Reduce range of motion if painful
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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.