How to do banded wrist extension
You will need a resistance band or resistance loop for this exercise. You can also use a small dumbbell.
- Sit down and loop your resistance band around the bottom of your foot and grip it with the hand to be exercised.
- Place the forearm of the arm to be exercised flat against the top of your thigh, with the palm facing downward and the wrist hanging off your knee.
- Secure your forearm in place by pressing it with your free hand
- While gripping the resistance band, extend your wrist as far as is comfortable - bringing the top of your hand closer to the top of your forearm.
- Briefly pause at the top of the motion before slowly returning your wrist to the starting position.
- Perform both the upward and downward motions in a controlled fashion.
- Complete 2-3 sets of 10 reps
The benefits of banded wrist extension
This exercise builds strength in the forearm muscles, which support your wrist and elbow. It also improves mobility and the wrist and strengthens your grip. As it’s a gentle exercise that’s easily modifiable with lighter resistance, it’s a great choice for rehabilitation after wrist or elbow injury or surgery.
Support your wrist extensions
Depending on where you’re injured, you can support your elbow or wrist through this exercise by wearing the EpiTrain Elbow Brace or ManuTrain Wrist Brace.
- Compression knit fabric activates the muscle to support the joint
- It works with the braces’ massage pads to relieve pain
- Compression also boosts circulation and reduces swelling
- The ManuTrain has a stay for additional protection
- You can get a forearm strap for the EpiTrain for enhanced support.
