Eccentric Wrist Extension: For Wrist and Elbow Pain

Wrist or elbow pain? Eccentric wrist extensions can help! This exercise mobilises and strengthens the extensor muscles in the forearm, which support wrist and elbow movement. It’s a great rehabilitation exercise for lateral epicondylitis, dynamic wrist instability, and wrist impingement.

 

How to do eccentric wrist extensions 

• Sit with the forearm of your affected arm resting on your thigh, with the palm facing down and the hand hanging off the knee.
• Grip a light dumbbell in that hand. 
• Using your opposite hand, gently lift the affected hand, bending the wrist upward as far as is comfortable.
• Brace your hand and forearm muscles, then let your affected hand go.
• Slowly lower your affected hand - as far as is comfortable.
• Complete 3 sets of 8 reps or as advised by your clinician.

Tips for better exercise effectiveness and safety 

• Due to the forces needed in this exercise, it’s best to use a weight rather than a resistance band.
• The dumbbell weight should be within or slightly lighter than your ability - you should be able to do 8 reps without pain and without hitting muscle failure.
• Increase the weight or reps gradually to improve your strength.
• If you do experience pain, use a lighter weight or lower your initial rep count. 
• If you’re doing this exercise with a wrist or elbow injury, a compression support can help reduce pain and prevent potentially damaging strain and movement.

Support your eccentric wrist extensions

When recovering from injury, it’s important to protect your healing joints. The compression knit fabric and gel pads of the EpiTrain Elbow Support and ManuTrain Wrist Support will stimulate the muscles to support the joints through movement, reduce swelling, and minimise pain.