1Wrist Flexion
- 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.
2Grip Neutral
- Come into a comfortable sitting position with the target limb positioned palm down with the elbow bent to 90 degrees.
- Bending through the knuckles to grip the object of choice, squeeze inwards to the palm.
- Hold the contraction as indicated by your Physiotherapist.
Daily / or as needed for symptom relief. Moderate pressure to ensure pain-free
3Wrist Extension
- 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, slowly extend the wrist and lower it past the level of the table or knee.
- Repeat this extension for the determined number of repetitions.
If there are no issues with the lateral elbow pain these can continue otherwise see the next exercise!
4Wrist Extension
- 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.
5Wrist Flexion
- Locate a sturdy table or bench top at hip height.
- Place both palms of your hands onto the bench and ensure weight distribution is equal on each side.
- Ensure the amount of weight you put through your hands is appropriate to your wrist strength and does not provoke your symptoms.
- From this position pull your finger down into the bed, whilst maintaining a straight hand position in order to elevate your palms off of the bed.
- Slowly lower the palms of your hands back down to the bed.
- Complete this exercise for the repetitions prescribed by your Physiotherapist.
- When completing this exercise ensure the appropriate weight is still being pressed through the hands throughout the entire movement.
6Towel 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.
Contact/cease if painful