1Wrist Flexion – Self
- 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.
2Wrist Flexion
- Position yourself with your affected wrist at the end of a bench
- Have your palm facing the roof.
- From this position, with a weight prescribed by your physiotherapist, bring the palm of your hand up towards your arm
- Repeat as per physiotherapist guidelines
In addition to wrist flexion hold – Arm out straight and hold 1kg weight for 30seconds
3Towel Wring – Flexion
- Find a towel that you can comfortably hold within both hands.
- Stabilise the towel with one hand whilst griping the towel with the other.
- Rotate the towel forwards with the gripping hand so that your knuckles will point towards the ground.
- Release the towel with your gripping hand, ensuring the tension is maintained within the towel.
- Grasp the towel again with your knuckles pointing towards the roof and complete the previous motion again twisting the towel forward and increasing tension within the towel.
- Repeat this process as many time as your Physiotherapist has prescribed.