Our videos have been provided courtesy of Physiotec. The creators of innovative and adaptable exercise software for physiotherapists.
We recommend that you seek advice from a physiotherapist or healthcare professional before starting any new exercise regime. If any of these exercises worsen your pain, please seek urgent medical advice.
Wrist extensors stretching
- Extend one arm out in front with the elbow straight.
- Use the other hand to grasp it at the side of the thumb and bend the wrist downward.
- Turn wrist towards the small finger to increase the stretch.
Stretching wrist flexors
- Hold the palm of one hand with the other hand while keeping your elbow straight on the affected arm.
- Now pull your hand back gently to feel a stretch in the forearm.
Pronation/supination hammer
- Put your forearm on a table or a chair's armrest but with the wrist unsupported.
- Hold a hammer by the handle and rotate the forearm palm down and palm up.
- The difficulty is increased by holding the handle farther from the tip.
Wrist flexion
- Place your forearm along an armrest or table with wrist hanging over the edge and palm facing up.
- With a weight in your hand, lift the hand towards the ceiling.
- Lower slowly and repeat.
Wrist extension
- Place your forearm along an armrest or table with your wrist hanging over the edge and palm facing down.
- With a weight in your hand, lift the hand towards the ceiling.
- Lower slowly and repeat.
Elbow flexion (neutral)
- Place your arm at your side, elbow straight, hand in neutral (palm inward) and holding a weight.
- Keeping your elbow at your side, bend your arm up while keeping the hand in neutral.
- Return to the starting position and repeat.
Elbow extension with weight
- Lie on your back with a weight in your hand.
- Raise and extend your arm over your shoulder, holding the elbow with the other hand.
- Slowly lower your hand towards your head by bending the elbow.
- Make sure to keep the upper arm perpendicular to the floor.
- Extend the elbow and repeat.
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