Seated Wrist Flexion with Band

Chair,Pillow,Resistance Bands
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This exercise strengthens the muscles of the wrist and forearm. The wrist can fracture easily with a fall so it’s important to keep these muscles and bones strong to protect it.

Set up

Begin by sitting in a chair with a pillow on your lap and a resistance band in your hand. Place one end of the resistance band under your foot and the other end in your hand.

Position your forearm so it is resting on the pillow in front of you with the palm that is holding the band facing up towards the ceiling. Your elbow should be at approximately a 90-degree angle.

Make sure there is a small amount of tension in the band at rest. If it’s too slack, the exercise won’t be effective.


Move your hand towards the floor, allowing your wrist to fully extend downward while holding the band. Then slowly lift the band up towards the ceiling without moving your forearm. Your hand should be the only part that moves. Once you’ve flexed the wrist as far as you can, slowly lower the wrist back down to the starting position. Repeat.


  • Try and isolate your wrist and hand so that this is the only part that moves during the exercise.
  • Do not slouch or round your shoulders – keep them nice and open as you perform the exercise.
  • If there is too much resistance in the band, release some of the tension before you begin. You should feel the muscles in the forearm working as you do this exercise – it shouldn’t be too easy.
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