Stability - Wrist

Here you can find a selection of exercises to improve the ability to stabilize the wrist.

Isometric Ulnar deviation w/ fist clenchedarrow

Keep your fist clenched as you press the ulnar side of your hand outwards as you add resistance with your other hand. Keep your wrist stable in neutral position throughout the exercise. Hold the pressure for 3-5 seconds.

Light Finger flexion w/ stable wristarrow

Add light pressure to the back of the hand and keep your wrist stable while you flexed your fingers. Relax and repeat.

Static wrist flexion w/ dumbbellarrow

Place yourself seated with your forearm resting on the table and with your wrist placed straight outside the table end. Hold a dumbbell in your hand, the back of your hand is pointing down. Keep your wrist in neutral position and hold this position a given time.

Finger stretch w/ stable wristarrow

Hold your hand with the palm side facing up, add pressure to the palm with your other hand. Keep your wrist stable while you stretch your fingers. Relax and repeat.

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Forearm exercise w/ rubber-band (ulnar deviation)arrow

Sit with your forearm on your thigh. Hold one end of the rubber band in your passive hand and secure a good grip on the other end of the rubber band. Your forearm should be positioned so that your thumb points upward and the rubber band is parallel with your forearm. Bend your wrist away from you, stretching the rubber band.

Forearm Pronation w/ rubber-bandarrow

Cross your forearms, with your lower forearm supported on a table surface while the upper forearm rests on the lower arm and the back of your hand points downward. Hold the rubber-band with both hands. Rotate the upper forearm so that the back of your hand points upward and the rubber-band is stretched.

Wrist Stabilization w/ elastic bandarrow

Place a circular band around your fists, straight distal to your wrists. Your thumb side are pointing upwards. Keep your wrists stable in neutral position. Stretch the band between your hands.

Radial deviation w/ dumbbellarrow

Place yourself seated with your forearm resting on the table and your wrist is placed straight outside the table end. Hold a dumbbell in your hand, the thumb side of your hand is pointing upwards. Bend your wrist upwards (radial deviation) and lower the weight down again.

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