About The Exercises

• There are two main types of wrist extensor exercises: Stretching and strength-building exercises. Stretching exercises for the extensor muscles can help warm the muscles up before you do any resistance or weightlifting exercises. They also keep the wrist joint flexible and can help prevent wrist tendinitis. Stretching exercises can be performed daily but you should limit strength-building exercises to two to three times weekly. Strength-building exercises tear down more muscle fibers, and the extensor muscles need more time to recover.
  
  

Warm-up and Stretching Exercises

• Flicking fingers exercise:
  Sit in a chair and extend both arms out in front of you (with your elbows slightly bent). Quickly flick your fingers out and back until they get moderately tired. This is a highly effective exercise that quickly gets the blood pumping to your extensor muscles.
  
  Wrist Bends:
  Sit down on a chair. Place your right hand over your knee and extend your fingers. Slowly lower your hand then raise it up and stretch it backward (palms facing forward). Hold this position for 5 seconds, then lower your hand again. Do this 10 times, then relax. Repeat the same movement with your left hand.
  
  Extensor stretch:
  This time, stand up and extend your right arm forward. Place your left hand over your right and slowly pull back on the top of your right hand, stretching it downward so that your fingers are facing downward. Hold this position for 5 seconds, then relax. Repeat several times with each wrist.
  
  

Strength-Building Exercises

• Rubber band stretch:
  Place a large rubber band around the thumb and fingers of your right hand. Slowly stretch your fingers outward and stretch the rubber band out. Relax, then repeat 10 times with each hand.
  
  Reverse Wrist Curls:
  Sit down on a bench or chair and grab a light dumbbell or can of soup. Place your hand over your knee and lower the weight down. Extend the weight upward and flex the extensor muscles in your forearm. Lower the weight again and repeat 10 times with each wrist. Add more weight as you can more strength in your wrist and forearm.
  
  Wrist roller exercise:
  Tie a light weight to the end of a rope and wrap the rope around a broom handle or wooden stick. While standing, with your arms fully extended in front, roll the weight upward by rotating the broom toward you (away from you works the flexor muscles). When the weight reaches the top, lower it back down. Repeat two to three times, then relax.