Wrist extensors muscle exercise

Introduction

• Wrist extensors muscle exercise strengthens your wrist muscles, improves the flexibility of wrist muscles, and also increases the range of motion.
• It also helps to Helps to improve blood flow to your hands, Helps to warm your ligaments and muscles, and Helps to improve the oxygen and nutrients that circulate through the joint’s membranes, triggering the process of removing cell debris, from joints, Helps to Increase the flexibility of the joint, Helps to improve the range of motion(ROM) of the wrist and radio-ulnar joint and Helps to reduce joint injury.

• The muscles in the Back of the forearm(posterior compartment of the forearm) are commonly known as the extensor group of muscles. The general function of extensor muscles is to perform extension at the wrist and finger joints. All extensor muscles are innervated by the radial nerve.

• Anatomically, the muscles in the Back of the forearm(posterior compartment of the forearm) can be divided into two layers; the deep layer and the superficial layer. Both layers are separated through a layer of fascia.

• The superficial muscle of the back of the forearm
• There are seven superficial muscles on the posterior compartment of the forearm:
• They are as follows.
• Anconeus
• Brachioradialis muscle
• Extensor carpi radialis longus
• Extensor carpi radialis brevis
• Extensor digitorum
• Extensor digiti minimi
• Extensor carpi ulnaris.
• All seven muscles cross the elbow joint. Most of these muscles originate (entirely or in part) from the lateral epicondyle of the humerus. This is a common extensor origin.
• The deep muscle of the back of the forearm
• These are as follows:
• Supinator
• Abductor pollicis longus
• Extensor pollicis brevis
• Extensor pollicis longus
• Extensor indicis
• Not a single deep muscle crosses the elbow joint. They originate from the radius, the ulna, and the interosseus membrane.
• Wrist extensors muscle exercise includes two types of the exercise

1. Strengthening exercise
2. Stretching exercise

Health benefits of doing wrist extensors muscle strengthening exercises

• The Health benefits of doing wrist extensors muscle strengthening exercises are,
• It helps to increase blood flow to your hands.
• Helps to warm your ligaments and muscles.
• Helps to Increase the oxygen and nutrients that circulate through the joint’s membranes, triggering the process of removing cell debris from the joints.
• Helps to Improve the joint’s flexibility.
• Helps to improve the range of motion(ROM) of the wrist and radio-ulnar joint and Helps to decrease joint injury.
• Helps to lessen the risk of injury by elongating the muscles.
• Helps to reduce pain in the hand and forearm.
• Helps to strengthen the muscles around the radioulnar joints for good support
• It encourages strength of the wrists and gripping strength that helps to make a grip during workouts in the gym.
• Helps to improve Grip strength.
• It helps to improve speed and power which is useful for throwing activities and other routine activities such as opening jars, carrying groceries, etc.

Strengthening exercise

Reverse Wrist curl

• The position is to Sit down comfortably with your arm resting over your knees. Hold a dumbbell in your hand with your palms facing down and your wrist hanging over the knee.
• Then move your hand up as far as you can and then down as far as you can in a slow and controlled motion.
• Do 10 repetitions of 3 sets.

Wrist Circles

• How To Do Wrist Circles
• The patient’s position is Sitting or standing with your spine erect, shoulders rolled back, and looking forward.
• Then Extend your hands forward at shoulder level, and fold each palm into the fist.
• Keeping your elbows stable, turn your wrists to the left, flex them up, turn to the right, and then flex down. Repeat 10 times.
• Reverse the direction and repeat it 10 times.

Wrist extensors strengthening exercise with resistance band

• The patient position is to Sit comfortably, resting your arm on a table with your palm facing down and your hand hanging over the edge of the table.
• One end of the thera band is put under your foot to hold it down and hold the other end of the thera band in your hand. You have to wrap it around your hand to produce some more tension.
• Then pull up against the resistance, and extend your wrist as far as you can. Keep the motion smooth and in controlled motion.
• Slowly come back down to starting position.
• Repeat 10 times.

Wrist Roller Exercise With A Dumbbell

• How To Do Wrist Roller Exercise With the Dumbbell
• Hold a dumbbell with both hands. Keep your legs hip-width apart, elbows bent slightly, and palms facing your body.
• Extend your right wrist and flex your left wrist. In doing so, you will roll a dumbbell outward. Do this 10 times.
• Reverse the direction. Then extend your right wrist

Dumbbell Radial And Ulnar Deviation

• How To Do Radial and Ulnar Deviation with the Dumbbell
• The patient’s position is to Sit or stand and hold a dumbbell in her right hand like you would do hammer curls. Keep your hand extended at shoulder level, and the left hand on your left side thigh.
• Then without bending your elbow, flex your wrist up toward your body. Hold this pose for a second.
• Slowly lower the wrist so that your knuckles are pointed toward the ceiling.
• Do this 10 times.
• Repeat with your left hand.

Barbell Reverse Wrist Curl Exercise

• How To Do The Barbell Reverse Wrist Curl Exercise
• The Position is to Sit on a bench and hold the barbell in your hands. Your palms should be facing down, shoulders rolled back, and legs shoulder-width apart. Place your forearms on your thighs. This is the starting position.
• Without rolling the barbell, extend your wrists up, against the ground. Hold this pose for a second.
• Flex your wrist down, toward the ground.
• You can do this exercise 10 times to complete one set.

Stretching exercise

Wrist extensors stretch technique 1

• First, you have to Stretch your arm out in front of your body.
• Slowly, point your fingers downwards until you can feel the stretch. Use your other side hand to gently and slowly pull the raised hand toward your body. You can Hold this stretching position for 10 to 30 seconds and then relax.
• Repeat this exercise three times.

Wrist extensors stretch technique 2

• Begin with the elbow straight.
• With the other hand, grasp the thumb side of the hand and bend the wrist downward.
• To increase the stretch, bend the wrist toward the small finger.
• You can hold the position for 5 to 10 seconds
• Repeat 5 to 6 times

Wrist extensors stretch technique 3

• Stand with your palm to the wall and keep your elbow straight as you press the back of the palm against the wall. Hold for 20-30 seconds.
• Can also repeat with your palm down on a table, or by gently taking the palm down using your opposite hand.
• Please ask your physiotherapist if you are not sure which technique is the best for you.

Reverse prayer position

• To do this stretch
• The patient position is to Sit with your palms together in front of your chest and move your hands towards the floor to over-press your wrists into extension hold this pressure to perform the stretch.
• Hold this position for 5 to 7 seconds then Relax. Repeat this three times.

Wrist extensors exercises

The position is to Sit down comfortably with your arm resting over your knees. Hold a dumbbell in your hand with your palms facing down and your wrist hanging over the knee.

Then move your hand up as far as you can and then down as far as you can in a slow and controlled motion.

Do 10 repetitions of 3 sets.

In second exercise,

The patient position is to Sit comfortably, resting your arm on a table with your palm facing down and your hand hanging over the edge of the table.

One end of the thera band is put under your foot to hold it down and hold the other end of the thera band in your hand. You have to wrap it around your hand to produce some more tension.

Then pull up against the resistance, and extend your wrist as far as you can. Keep the motion smooth and in a controlled motion.

Slowly come back down to starting position.

Repeat 10 times.

Dumbbell wrist extension

The position is to Sit down comfortably with your arm resting over your knees. Hold a dumbbell in your hand with your palms facing down and your wrist hanging over the knee.

Then move your hand up as far as you can and then down as far as you can in a slow and controlled motion.

Do 10 repetitions of 3 sets.

Wrist strengthening exercises

The patient position is to Sit comfortably, resting your arm on a table with your palm facing down and your hand hanging over the edge of the table.

One end of the thera band is put under your foot to hold it down and hold the other end of the thera band in your hand. You have to wrap it around your hand to produce some more tension.

Then pull up against the resistance, and extend your wrist as far as you can. Keep the motion smooth and in a controlled motion.

Slowly come back down to starting position.

Repeat 10 times.

Wrist extension Barbell

To Do The Barbell Reverse Wrist Curl Exercise

The Position is to Sit on a bench and hold the barbell in your hands. Your palms should be facing down, shoulders rolled back, and legs shoulder-width apart. Place your forearms on your thighs. This is the starting position.

Without rolling the barbell, extend your wrists up, against the ground. Hold this pose for a second.

Flex your wrist down, toward the ground.

You can do this exercise 10 times to complete one set.

Wrist exercises

Wrist Circles
To Do Wrist Circles
The patient’s position is Sitting or standing with your spine erect, shoulders rolled back, and looking forward.
Then Extend your hands forward at shoulder level, and fold each palm into the fist.
Keeping your elbows stable, turn your wrists to the left, flex them up, turn to the right, and then flex down. Repeat 10 times.
Reverse the direction and repeat it 10 times.

FAQ