Woman preparing a resistance band for banded wrist extensions workout

Did you recently injure your wrist or elbow? With your physio’s go-ahead, the banded wrist extension could be a great rehabilitative exercise for you. Here are its benefits and how to do it right.


How to do banded wrist extension

You will need a resistance band or resistance loop for this exercise. You can also use a small dumbbell.

  • Sit down and loop your resistance band around the bottom of your foot and grip it with the hand to be exercised. 
  • Place the forearm of the arm to be exercised flat against the top of your thigh, with the palm facing downward and the wrist hanging off your knee. 
  • Secure your forearm in place by pressing it with your free hand
  • While gripping the resistance band, extend your wrist as far as is comfortable - bringing the top of your hand closer to the top of your forearm. 
  • Briefly pause at the top of the motion before slowly returning your wrist to the starting position. 
  • Perform both the upward and downward motions in a controlled fashion. 
  • Complete 2-3 sets of 10 reps


The benefits of banded wrist extension

This exercise builds strength in the forearm muscles, which support your wrist and elbow. It also improves mobility and the wrist and strengthens your grip. As it’s a gentle exercise that’s easily modifiable with lighter resistance, it’s a great choice for rehabilitation after wrist or elbow injury or surgery. 


Support your wrist extensions 

Depending on where you’re injured, you can support your elbow or wrist through this exercise by wearing the EpiTrain Elbow Brace or ManuTrain Wrist Brace

  • Compression knit fabric activates the muscle to support the joint 
  • It works with the braces’ massage pads to relieve pain
  • Compression also boosts circulation and reduces swelling
  • The ManuTrain has a stay for additional protection
  • You can get a forearm strap for the EpiTrain for enhanced support. 

More information

If you require assistance selecting the right product for your needs or wearing the brace, call us on 098015660 or contact us via live chat.

Do you have private health? Most private health extras will cover Bauerfeind Products. Check to see if yours is included. Bauerfeind Private Health Insurance Inquiry. 


Bauerfeind was founded in 1929, and since then, we've worked tirelessly to develop and improve our extensive range of braces, insoles, and compression products. Our mission is to provide you with top-of-the-line supports so you can reach your fitness goals or live life without pain holding you back.

Every product is produced entirely in our facilities in Germany with the guidance of doctors, clinics, and orthopaedic technicians.


This information is provided for general information purposes and should not be relied on as a substitute for medical advice, evaluation or care from a qualified and licensed healthcare provider. The information contained here should not be considered a plan of care or physical therapy.

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