Stability - Wrist

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

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


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.
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.
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.


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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.
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.
Stand up or sit down with an about 90 degrees bend in the elbows. Hold a stress ball or another soft ball in one hand. Squeeze ball with all fingers, then move the ball over to the other hand. Squeeze the ball with this hand, and switch back to the first hand again. Repeat alternately with every other hand.


With almost straight arms right in front of the body, place a stress ball or other soft ball between your palms. With one palm pointing towards the ceiling and the other on the floor, push the ball between your palms together twice, then rotate your forearms so that opposing palms is pointing up. Repeat the same movement and bring your arms back to the starting position.
Grab hold of the targeted hand with your other hand and gently return the hand and wrist to a neutral position.
Hold a soft ball or something similar with both hands, place it between the tip of your thumb and your index finger. Imagine you hold a key in each hand. Keep the distal joints slightly bend and press your thumbs towards the ball. Keep the pressure.

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