Improving wrist extension involves strengthening the muscles and improving flexibility. This can be achieved through targeted exercises and stretches.
Strengthening Exercises
Several exercises can effectively strengthen the wrist extensors. These exercises typically involve moving your wrist against resistance.
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Weighted Wrist Extension: Hold a weight (such as a can of soup or dumbbell) in your hand, palm facing down. Slowly bend your wrist upward, then slowly lower it back to the starting position. Perform 3 sets of 10 repetitions. This is described in the provided reference "Wrist Extension Exercise".
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Resistance Band Wrist Extension: Secure a resistance band to a sturdy object. Hold the other end of the band, keeping your forearm resting on a table or similar surface. Extend your wrist against the resistance of the band. (Note: This approach is suggested by "Wrist Extension Fix | The Movement Fix", referencing anchoring the band to achieve optimal exercise).
Stretching Exercises
Stretching is crucial for maintaining flexibility and preventing stiffness.
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Wrist Extensor Stretch: Extend your affected arm in front of you with your fingers pointing towards the floor. Use your other hand to gently bend your wrist further into extension. Hold for 15-30 seconds. This stretch is described in the reference "Wrist Tendinitis: Exercises".
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General Wrist Stretches: Regularly perform a variety of wrist stretches, including wrist flexion (bending your wrist down) and ulnar/radial deviations (side-to-side movements). References like "Wrist Stretching Exercises" and "5 exercises to improve hand mobility - Harvard Health" suggest incorporating these into a stretching routine.
Addressing Specific Issues
The approach to fixing wrist extension depends on the underlying cause. If you have pain or limitations due to conditions like wrist tendinitis or radial tunnel syndrome, consult a physical therapist or medical professional. They can provide personalized guidance and exercises tailored to your specific needs. The references mention several conditions that could affect wrist extension (e.g., "Wrist Tendinitis: Exercises", "Radial Tunnel Syndrome: What It Is, Symptoms, Causes & Treatment", "Electrical Stimulation of Wrist Extensors in Poststroke Hemiplegia ...").
Remember, consistency is key. Regularly performing these exercises and stretches will improve your wrist extension over time.
