Hand and wrist · Strengthening

Eccentric strengthening of wrist extensors with FlexBar

Eccentric strengthening of wrist extensors with FlexBar, 3 sets, 10 repetitions, slow and controlled movement

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Hold the FlexBar with the affected hand, wrist and fingers in a neutral position. Slowly flex the wrist downward while controlling the movement, then gently return to the starting position without moving the elbow or shoulder.

Tips: Keep the forearm stable and focus on slow, controlled movement to effectively engage the extensor muscles. Avoid compensating with the shoulder or elbow.

Progression: Gradually increase resistance by bending the FlexBar more or slowing down the movement as the exercise becomes easier.

At a glance

Goal: Strengthening
Level: Intermediate
Equipment: FlexBar
Starting position: Seated or standing, forearm stable, wrist in neutral position holding the FlexBar
Clinical goal: Strengthen the wrist extensor muscles
Also known as: FlexBar wrist strengthening, Eccentric wrist extensor exercise, FlexBar wrist exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

acute wrist pain
active inflammation

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.