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photo of wrist injury in bodybuilding

Bodybuilders and people who lift weights are so prone to injury that a few wrist injuries have popped up at Therapyroom1. We created this exercise to take you through dealing with the injury and strengthening your wrist in order to reduce the chances of it happening again, but more than that, to enjoy lifting greater weights too. So let’s go fix it!

Level: Early – Intermediate Stage

Equipment: nothing

Exercise Instructions

  • Stand with your arm and hand out in front of you, have your palm of your hand face up towards the ceiling.
  • Slowly bend your wrist and hand upwards and then back to then beginning where your palm is up to the ceiling (flexion).
  • Repeat.
Reps Sets Time (seconds)
10 2
  • With your arm and hand out in front of you and the palm of your hand face up towards the ceiling slowly bend your hand backwards towards the ground (extension).
Reps Sets Time (seconds)
10 2
  • Start with small movement of the hand going up and then down, don’t rush it.
  • Gradually move the hand and wrist to the full range of movement possible.

Make it harder

  • Clench your fist, hold for 5 seconds and repeat the movements above.
Reps Sets Time (seconds)
7 2 Flexion and then extension

Note:// Although these exercises are designed to help you help yourself, we urge caution in all rehabilitation that you do not over do the exercises. If you do feel pain or are worried you are not doing this exercise properly then call 01522 511834 to make an appointment and see one of our highly trained practitioners.

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