In part one of the bodybuilding wrist injury series we looked at mobilisation in the early stages, very small ranges of movement to gently stretch the muscles, tendons and ligaments of the wrist. Now we are going to apply slightly more movement and load. Remember that you cannot move onto this section until you have become pain free in the early stages.
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: 1kg (2lb) weight
- Place the dumbbell in your hand and stand with your arm out in front of you, elbows bent and have the 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)
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- 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)
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- 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
Note://Although these exercises are designed to help you help yourself, we urge caution in all rehabilitation that you do. 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.