Eccentric Wrist Extension

How to do it

You need: A light dumbbell, starting around 0.5 to 1 kg, A table or your thigh to rest the forearm on.

Sit with your forearm resting along a table or your thigh, palm facing down, with your hand and the weight just over the edge. Hold the weight loosely.

1. Use your other hand to lift the weight up so the wrist is bent fully back.
2. Let go with the helping hand so the sore side is holding the weight up.
3. Slowly lower the weight over about three to four seconds until the wrist is fully bent down.
4. Help the weight back up to the top with your other hand, then repeat. Only the lowering is done by the sore side.

Form cues

• Count three to four seconds on every lower - slow and even.
• The lift back to the top is done with the other hand, not the sore wrist.
• Some ache in the forearm during and after is expected, as long as it settles within 24 hours.

Common mistakes

• Lowering quickly or letting the weight drop.
• Raising the weight back up with the sore side.
• Adding weight too soon, before three sets of the current weight feel controlled.

Safety: Stop and message your physio if the pain is sharp, spreads down the arm, or is clearly worse day to day.