Elbow, Wrist and Hand Exercises

Wrist Flexion and Extension

Wrist flexion bends the hand down towards the palm side; extension lifts it back. These are the basic wrist exercises after fractures and sprains, and the strengthening versions are central to tennis and golfer's elbow rehab.

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What it does

Range exercises restore movement after immobilisation. Weighted versions strengthen the forearm muscles and tendons that attach at the elbow.

It is a regular part of rehab plans for wrist fracture, smith fracture and forearm fractures, and it features in our joint pain physiotherapy programmes.

How to do it

Rest your forearm on a table with the hand over the edge, palm down.
Extension: lift the back of the hand up as far as comfortable, then lower slowly.
Turn the palm up. Flexion: curl the hand up, then lower slowly.
Once pain-free, hold a light weight or water bottle.
For tennis elbow, focus on slow lowering with the palm down.

How much

10 to 15 repetitions, 2 to 3 sets, once a day.

Common mistakes

Lifting the forearm off the table.
Using a weight that is too heavy.

Stop and check with us if

After a fracture, you haven't been cleared to start movement.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

How soon after a wrist fracture can I start?

Usually once the cast is off, as advised by your doctor.

Why slow lowering for tennis elbow?

Controlled lengthening loads the tendon in a way that supports recovery.

Related treatments

Joints

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.