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Physiotherapist Ashley Thompson
Updated 4-6-25
1Wrist Flexion
15 seconds
1.5kg
  • 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
Ashley Thompson Peak Physio

Hold position

2Wrist Extension – Self
3 sets of 10 reps
  • 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 table.
  • Extend the wrist back towards you.
  • With the opposite hand press the hand towards the table while resisting.
  • Raise the back of the hand again without resistance, and repeat.
  • Further directions may be progressed by your Physiotherapist.
3Wrist Extension – MWM
  • Stand side-on to a sturdy doorframe with your affected arm straight. Place the outside of your arm against the doorframe, the frame should be pressing against the upper arm, just before the elbow joint.
  • You may want to place a soft towel between your arm and the doorframe for comfort.
  • With your opposite hand, place the webspace of your thumb and index finger on the inside of your elbow, just after the joint.
  • Apply a lateral glide by gently pushing your forearm towards the doorframe using your opposite hand. Maintain this pressure throughout the exercise.
  • While holding the glide, grip a small towel in your affected hand and squeeze firmly.
  • Release the grip slowly and repeat the movement while maintaining the glide.
  • Complete repetitions as prescribed by your physiotherapist.
  • This exercise should be pain-free. If you experiencing pain, attempt to slightly change the angle of the pressure.
4Wrist Extension – Elbow Extension
45seconds
1kg
  • Come into sitting holding a dumbbell palm down.
  • Keep the wrist in neutral.
  • Extend the elbow and hold for the period of time determined by your Physiotherapist.
Ashley Thompson Peak Physio

Working up from 20 seconds

5Wrist Pronation / Supination
3 sets of 8 reps
1kg
  • Position yourself with the affected limb positioned on a bench or as shown below or resting on the knee.
  • The elbow should be bent to approximately 90 degrees.
  • Using a hand weight prescribed by your physiotherapist, hold the end of the hand weight.
  • With the thumb is facing the roof, commence the movement by moving into a palm up and then into a palm down position.
  • Repeat as per Physiotherapist guidelines.

6Wrist Extension
3 sets of 8 reps
1kg
  • Position yourself with the affected limb positioned on a bench or as shown below or resting on the knee.
  • The elbow should be bent to approximately 90 degrees.
  • Hold the weight with the wrist in a flexed position.
  • Using the unaffected arm lift the wrist into an extended position.
  • Remove the support of the unaffected arm and slowly lower to the starting position.
  • The unaffected arm must be used each time to elevate the wrist into the extended position.
  • Control the return and repeat.