Wrist Flexion and Extension Eccentrics: A Simple Exercise for Forearm, Wrist, and Hand Pain
- Dr. Logan Bates
- 3 days ago
- 2 min read
Pain in the forearm, wrist, or hand can make everyday activities uncomfortable. Typing, gripping a steering wheel, lifting a coffee cup, using tools, working out, or even opening a jar may become difficult when the muscles and tendons in the forearm are irritated or weak.
One exercise that may help strengthen these tissues is wrist flexion and extension eccentrics using a light weight. This exercise can help with tendonitis, carpal tunnel, cubital tunnel, numbness and/or tingling in the arm, thumb pain, and more!
How to Perform a Wrist Flexion Eccentric
The wrist flexion eccentric targets the muscles on the palm side of the forearm.
Rest your forearm on a table or your thigh.
Hold a light weight with your palm facing upward.
Slowly lower the weight towards the floor over approximately 3-5 seconds.
Then return to the starting position.
Repeat the controlled lowering movement for 2-3 sets of 10 repetitions
Keep the forearm supported and allow the movement to come primarily from the wrist.
How to Perform a Wrist Extension Eccentric
The wrist extension eccentric targets the muscles on the top of the forearm.
Rest your forearm on a table or your thigh.
Hold a light weight with your palm facing downward
Slowly lower the weight towards the floor over approximately 3-5 seconds.
Then return to the starting position.
Repeat the controlled lowering movement for 2-3 sets of 10 repetitions
The goal is to emphasize the slow lowering phase, rather than repeatedly lifting the weight with the painful side.
If forearm, wrist, or hand pain is interfering with work, exercise, hobbies, or everyday activities, a proper evaluation may help identify the cause and guide your recovery.
At Tennessee Back Pain Center, our goal is to help you understand why you are experiencing pain and develop a personalized plan to help you move better, feel better, and get back to doing what you enjoy.
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