Eccentric wrist flexion
Hold a light weight, palm up. Lift with the other hand, then lower SLOWLY over 3 seconds.
- 15 times
- Once a day
Should feel: A working ache in the forearm Should not feel: Sharp pain at the inner elbow
Home / Patient library / Exercise sheets / Sheet 13
Elbow and wrist exercises
Shoulder & elbow · Golfer's elbow
How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.
A4 PDF, 0.2 MB. Free to download — no sign-up, no email address needed.
Isometric wrist flexion
Press the palm downwards against the other hand without moving.
- Hold 10 seconds
- 10 times
Should feel: The forearm working Should not feel: Pain
Wrist flexor stretch
Straighten the elbow, palm up, and gently pull the fingers back.
- Hold 20 seconds
- 3 times
Should feel: A stretch under the forearm Should not feel: Tingling in the little finger
Ulnar nerve glide
Gentle nerve glide for the little finger side.
- 10 times
- Once a day
Should feel: A light pulling Should not feel: Lasting tingling
Stop and telephone us if
- The pain is getting worse, not better, after two weeks
- You get new numbness, tingling or weakness
- The joint swells up or locks
- You feel unwell or feverish
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