Wrists

Wrist Extension Eccentric

Eccentric loading of your wrist extensors promotes tendon healing and builds capacity: this is one of the most evidence-based exercises for wrist extensor pain.

How to do it

1. 1

   Rest your forearm on a table, palm down

   The wrist sits just past the edge so the hand is free to move, and the forearm stays supported throughout.

2. 2

   Hold a light weight in that hand

   Light is the point. You should be able to control it all the way through the movement.

3. 3

   Lift the weight up with your other hand

   Bring the back of the hand up toward the ceiling. The working wrist does not do the lifting.

4. 4

   Lower the weight slowly, over three or four seconds

   The slow lowering is the exercise. Keep the forearm still on the table the whole way down.

5. 5

   Repeat for 30 to 60 seconds, then rest

   Reduce the weight if the last part of the lowering starts to run away from you.

What to watch for

The weight dropping quickly at the end of the range. If you cannot control the last part of the way down, the load is too heavy. Stop if you get tingling into the hand rather than working through it.

Ways to adjust it

• Reduce load

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.