Wrist Extension

Wrist Extension

Purpose: Improve wrist extension range of motion and strengthen the wrist extensors used for gripping and lifting.

Equipment: Table edge or armrest; optional very light weight (0.5–2 lb) once cleared.

How to do it:
1) Sit tall. Rest your forearm on a table with your palm facing down and your hand hanging off the edge.
2) Keep your forearm still. Slowly lift the back of your hand upward as if “cocking” the wrist back.
3) Pause 1–2 seconds at the top, then lower with control back to the start.

What you should feel: Gentle effort on the top of the forearm; mild stretch is okay.

Common cues:
- Keep the movement at the wrist (don’t lift your whole arm).
- Keep fingers relaxed; avoid clenching.
- Move through a pain-free or low-pain range.

Dosage: 5 sets of 10 reps (or seconds/holds if that is how your therapist prescribed it). Rest 30–60 seconds between sets.

Progression (when cleared):
- Increase range first, then add a light weight.
- Slow the lowering phase (3–4 seconds down).

Comfort and safety:
Move slowly and stay in a comfortable range. A mild stretch or light muscle fatigue is okay; sharp pain is not.
Stop and contact your care team if you notice increasing swelling, redness, warmth, drainage, fever, or new/worsening numbness/tingling.
Follow any post-op precautions, lifting limits, and motion restrictions given by your surgeon or therapist.