forearms·mobility

Wrist flexor eccentric

Hold a light dumbbell, palm UP, forearm on table. Use the other hand to lift the wrist up. Slowly (5 sec) lower under control. Mirror of the extensor drill — same evidence-based protocol for golfer's elbow (medial epicondylitis).

Form cues

1LOWER slowly under load — that's the eccentric
2Use the OTHER hand to lift (no concentric load)
3Light weight — start 0.5-1 kg, build over weeks

Common mistakes

Lifting under load — defeats the protocol
Skipping straight to heavy — tendons rebuild slow

Contraindications

Skip or modify this move if you have:

acute tendinitis — pain sharp at rest, joint red or hot (this is for degenerative tendinopathy only)

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