- Drape your forearm over a bench.
- Hold a dumbbell in a neutral wrist position with your palm facing downwards.
- Kneel by a bench placing the arm you want to mobilise on, palm facing down.
- Bring a massage ball to the top of your forearm and move it around applying gentle pressure.
- Find the right/sore spot.
- You can move your wrist in various directions in order to mobilise your wrist extensors.
- Raise one arm keeping your shoulder relaxed.
- Hold the back of your palm with the other hand and passively flex the wrist.
- You should feel a stretch on the top part of your arm.
- Drape one arm over a bench while holding a dumbbell. Point your palm toward the ceiling.
- Extend and curl your wrist against resistance.
