Wrist excercises

Execution

Stretch out your arm so it extends in front of you with the palm facing down and with your fingers pointing down. Using your other hand grasp the back of your hand and then bend your wrist downwards a little more, until you feel tension in the outside of your forearm.

Frequency

Hold this position and count for between 8 to 15. Repeat this two or three times.

Now do the same exercise for the wrist flexors but this time with your palm facing up (your hand and fingers pointing down); you will now feel the stretch on the inside of your forearm.

Execution

For this exercise use a light weight (maximum of 0.5 kg). Support your forearm on your knee with your elbow slightly bent, with your palm facing downwards. Initially it is fine just to make use of your wrist joint to hold the position (for 10-20 seconds) without moving your wrist. You can then try moving your wrist from the mid position with an upward and downward action.

Frequency

Carry out 10-20 movements and repeat this exercise 2-3 times.

Repeat the exercise for the wrist flexors, this time with your palm facing up.