Instructions: Extend your arm straight out in front of you with your palm up. Use your other hand to gently pull back the fingers, extending the wrist. Hold for 15-30 seconds, then swap arms.
Wrist Extensor Stretch
Instructions: Extend your arm in front of you with palm down. Stretch your wrist by gently pressing down on the back of your hand with your other hand. Hold for 15-30 seconds, then swap arms.
Wrist Circles
Instructions: Extend your arms in front of you with palms down. Start by rotating your wrists clockwise for 15-30 seconds, then counterclockwise.
Prayer Stretch
Instructions: Place your palms together in front of your chest, fingers pointing up, and lightly press. Keep your palms together and slowly drop your hands to your waist. Hold 15-30 seconds.
Tendon Glides
Start with straight fingers. Move to a hook position after curling your fingers into a fist. Revert to straight. Repeat 5-10 times.
Wrist Strengthening
Method: Use a light dumbbell or resistance band. Your wrist should hang off a table as you rest your forearm. Curl your wrist to lift the weight, then slowly drop it. Try 10-15 reps, then switch hands.