How to do it
You need: A firm table or worktop.
Stand at a firm table with your palm flat on the surface, fingers spread and pointing forwards and your elbow straight. Start with only a little weight going through the arm.
- Slowly lean some of your body weight forwards through the flat hand.
- Hold for a few seconds, feeling a stretch and firm pressure across the front of the wrist.
- Ease the weight back off the hand.
- Over the days, lean a little further so the wrist bends back more and takes more load.
Form cues
- The load builds gradually - a stretch and firm pressure are fine, sharp pain is not.
- Your fingers stay spread and your whole palm stays in contact with the surface.
- Keep the elbow straight but not locked hard.
Common mistakes
- Dropping a lot of weight onto the wrist quickly.
- Pushing into sharp pain at the back of the wrist.
- Moving on to taking weight on all fours before the standing version is comfortable.
Safety: Stop and message your physio if the wrist swells, clicks painfully, or the pain is clearly worse the next day.