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- Sit upright with your forearm resting palm-down on a stable surface, wrist hanging just off the edge.
- Hold a lightweight ball (e.g., tennis ball) in your hand, keeping your wrist in a slightly flexed position to begin.
- With a sharp, explosive movement, flick the wrist upwards into extension, releasing the ball a short distance vertically.
- Keep the movement isolated to the wrist — avoid using your elbow or shoulder to assist.
- Catch the ball as it drops, cushioning the impact with a slight return to flexion, and immediately go into the next repetition.
- Maintain a steady rhythm and keep your grip relaxed enough to allow quick motion.
- Complete repetitions as prescribed by your physiotherapist.
