Wrist bend (forward and back). Rest your elbow on a table, arm pointing up, wrist straight. Gently bend your wrist forward at a right angle and hold for 5 seconds. Straighten your wrist. Gently bend it backwards and hold for 5 seconds. Do 3 sets of 10 repetitions. Wrist lift. Place your palm on the table and lift the fingers up. Place your other hand across the knuckles at 90º and push down as the bottom hand tries to pull up. You should feel the muscles of your forearms contracting. Swap hands and repeat.