The eccentric wrist flexion exercise using a dumbbell targets the forearm flexor muscles, helping to build strength and tendon resilience. It’s particularly effective in managing medial elbow tendinopathy (golfer’s elbow) and improving grip endurance. By focusing on the lowering phase, this exercise promotes controlled loading for tendon healing and functional strength.
- Sit or stand comfortably with your forearm supported on a table or bench, palm facing upwards. Allow your wrist and hand to extend slightly off the edge of the surface.
- Hold a light dumbbell in your hand with a relaxed grip.
- Using your opposite hand, assist your wrist into full flexion (bending your wrist upwards).
- Gradually lower the dumbbell by allowing your wrist to extend slowly in a controlled manner. Focus on resisting gravity as your wrist moves downwards.
- Once your wrist is in a fully extended position, repeat the movement by assisting it back into flexion with your other hand.
- Complete repetitions as prescribed by your physiotherapist.