Free Wrist Exercises & Rehab for De Quervain’s & Tendon Pain – Elite Performance Institute
Wrist Exercises
Forearm and wrist loading drills for tendinopathy, overuse, and grip work—using slow eccentrics, light stretching, and controlled rotation.
Jump to a category:
Browse by body region, rehab focus, or performance training area.
Eccentric Hammer Curl For De Quervain’s Beginner–Intermediate
Slow-lowering hammer curls biased toward the thumb side to load the involved tendons gradually for De Quervain’s–type wrist and thumb pain.
Eccentric Wrist Flexion Beginner–Intermediate
Palm-up slow-lowering wrist curls with a dumbbell to build tendon tolerance at the wrist flexors, commonly used in flexor or golfer’s elbow presentations.
Isometric Wrist Extension Beginner
Press into resistance without movement to train wrist extensor strength and tendon tolerance — a simple early-stage forearm loading option.
Isometric Wrist Flexion Beginner–Intermediate
An isometric wrist exercise used to build wrist flexor strength, improve tendon tolerance, and reduce irritation without repeated wrist motion.
Forearm Supination and Pronation Exercise Beginner–Intermediate
Rotational forearm strengthening using a dumbbell or similar tool to build supination/pronation control—often helpful for golfers and tennis players with elbow symptoms.
Wrist Flexor Stretch Beginner
Gentle palm-up stretch held at a tolerable level to ease tightness through the forearm flexors from gripping, typing, or lifting volume.
Wrist Flips Beginner–Intermediate
Controlled forearm rotation with a light dumbbell to work pronation and supination strength without high load, useful in many wrist and elbow rehab plans.
Wrist Exercises for Forearm Strength, Mobility & Tendon Loading
This wrist exercise library includes free wrist exercise videos focused on wrist mobility, forearm strength, tendon loading, grip control, and hand positioning. These drills are designed for active adults, lifters, athletes, and people working through wrist, hand, or forearm-related symptoms.
Browse wrist extension exercises, wrist flexion progressions, isometric loading drills, eccentric tendon work, and mobility exercises that can help build tolerance through the wrist and forearm. These exercises can support return to lifting, gripping, pushing, pulling, racket sports, throwing, and general upper-extremity strength work.
The wrist videos on this page are created by the doctors at Elite Performance Institute in Naperville, IL, and are used to support wrist strength, forearm tendon loading, grip-related symptoms, return-to-training progressions, and performance-based rehab for active individuals throughout the Chicagoland area.