Dorsal flexion Wrist

Purpose of the exercise

Mobility and strength exercise for the wrist extensors (extensor carpi radialis, extensor carpi ulnaris). Improves wrist extension range of motion, strengthens wrist extensors and helps recovery from wrist injuries. Also effective for prevention and treatment of tennis elbow and for improving grip strength.

Supplies

• Table or support for forearm support
• Optional: light dumbbell for resistance
• Optional: theraband for progressive resistance

Starting position

1. Sit down with your forearm supported on the table
2. Let your hand hang over the edge of the table
3. Palm down (pronation)
4. Keep your forearm still on the table
5. Start with hand in neutral or slightly flexed position
6. Optional: hold light weight

Implementation

1. Bend your wrist backwards (dorsal flexion/extension)
2. Bring your hand up towards your forearm
3. Move slowly and in a controlled manner
4. Bend as far as comfortably possible
5. Tighten your forearm extensors
6. Hold briefly in maximum extension (1-2 seconds)
7. Release controlled back to start position
8. Repeat the movement

Points of interest

• ✓ Keep your forearm still on the table (only wrist moves)
• ✓ Move slowly and in a controlled manner
• ✓ Create full range of motion
• ✓ Stay within comfort zone (no pain)
• ✓ Actively tighten your wrist extensors
• ✓ Breathe calmly
• ✗ Avoid fast or jerky movements
• ✗ Don't lift your forearm from the table
• ✗ Don't force through pain
• ✗ Don't use too heavy weight (start light)
• ✗ Do not compensate with elbow or shoulder movement

When this exercise?

This exercise is suitable in rehabilitation after wrist fractures or with limited wrist extension (in consultation with physiotherapist). Ideal after plaster immobilisation. Very effective in tennis elbow as a strength exercise for wrist extensors. Perfect as preventive exercise for people with computer work. Also valuable for musicians and other professions with intensive wrist use. Suitable as daily exercise for stiffness. Can be performed several times a day. In acute pain, have it assessed first. Start without weight.