Physio · Wrist & Carpal Tunnel Symptoms

Wrist Eccentric Extension

Slowly lowering a light weight with the wrist strengthens the forearm extensors on the way down - the loading pattern that helps achy, overworked mouse-and-keyboard wrists rebuild capacity.

BeginnerNo equipment~3 min

Demonstration

How often

Every other day, 3 sets of 10 each wrist

Stop if

Sharp pain on the top of the wrist or forearm, or tingling into the fingers - stop and see a professional.

How to do it

  1. 1

    Sit with your forearm resting on a table or your thigh, palm facing down, hand hanging off the edge.

  2. 2

    Hold a light weight - a small dumbbell, a can of beans, or a water bottle.

  3. 3

    Use your other hand to help lift the back of your hand up as far as comfortable.

  4. 4

    Remove the helping hand and lower the weight slowly, taking 3-5 seconds on the way down.

  5. 5

    Assist back to the top again - the slow lower is the exercise.

  6. 6

    Finish your reps, then switch hands.

Common mistakes

  • Lifting and lowering without assistance, which loads the sore tendons too soon
  • Dropping the weight quickly instead of a slow 3-5 second lower
  • Using a weight heavy enough to cause pain rather than mild effort

Not medical advice

These exercises are general education for common aches, not a diagnosis. Start gently, stop anything that causes sharp pain, and see a doctor or physiotherapist if pain is severe, worsening, or hangs around for more than a couple of weeks.