Resisted wrist flexion is an excellent way to increase elbow strength. It is used for injuries such as medial epicondylitis known as “golfer’s elbow” where pain is typically on the inside of the elbow, or while you grasp any objects.
Instructions: Dumbbell
- 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.
Instructions: Self-Resisted
- Sit comfortably by a table or bench
- Place your forearm on a table with the elbow extended
- Your arm should be at elbow level, palm facing the ceiling
- Flex the wrist back towards you
- With the opposite hand press the hand towards the table while resisting
- Raise the front of the hand again without resistance, and repeat
- Further directions may be progressed by your Physiotherapist
Precautions:
Exercise with mild pain. Stop if pain becomes disabling.