Palmairflexion Wrist

Palmairflexion wrist (wrist flexion) is a mobility and strength exercise in which you bend your hand forward, towards your palm. The movement trains the wrist flexors located on the inside of your forearm. The exercise is the opposite of dorsiflexion and is important for grip strength and wrist stability. It is often used in rehabilitation and for balancing strength between flexors and extensors.

Making an appointment

Table of contents

Palmairflexion Wrist

Purpose of the exercise

Mobility and strength exercise for the wrist flexors (flexor carpi radialis, flexor carpi ulnaris). Improves wrist flexion range of motion, strengthens wrist flexors and aids recovery from wrist injuries. Also effective for grip-strength development and golfer's elbow prevention.

Supplies

Table for forearm support
Optional: light dumbbell for resistance
Optional: theraband

Starting position

Sit down with your forearm supported on the table
Let your hand hang over the edge of the table
Palm upwards (supination)
Keep your forearm still on the table
Start with hand in neutral or slightly extended position
Optional: hold light weight

Implementation

Bend your wrist forward (palmar flexion)
Bring your hand up towards your forearm
Move slowly and in a controlled manner
Bend as far as comfortably possible
Tighten your forearm flexors
Hold briefly in maximum flexion (1-2 seconds)
Release controlled back to start position
Repeat the movement

Points of interest

✓ Keep your forearm still on the table
✓ Move slowly and in a controlled manner
✓ Create full range of motion
✓ Stay within comfort zone
✓ Actively tighten your wrist flexors
✓ Breathe calmly
✗ Avoid fast movements
✗ Don't lift your forearm
✗ Don't force through pain
✗ Do not use too heavy weight
✗ Do not compensate with other muscles

When this exercise?

This exercise is suitable in rehabilitation after wrist fractures or with limited wrist flexion (in consultation with physiotherapist). Ideal after plaster immobilisation. Very effective for golfer's elbow. Perfect for balancing flexor/extensor strength. Also valuable for grip-force development. Suitable as daily exercise. Can be performed several times a day. Start without weight.

Table of contents

Ruben Luijkx

Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.