I had wrist issues years ago from an accident in a harvest truck. Part of my therapy was using a section of 1 1/2" dowel rod with a hole drilled in the middle. A rope was passed through this hole and tied in a knot so it couldn't come back out. On the other end of the rope was a carabiner. The carabiner was passed through the center hole of a 2.5 pound weight lifting plate, and then attached back to the rope so the plate is now hanging from the rope and can be suspended in the air. I had to hold this contraption in front of me, and roll my wrists back and forth so the rope would wind itself up around the rod. When the weight got all the way up, I had to let it unwind by doing the opposite motion.
With weak wrists, it was a workout! my injury was so bad that at first, I couldn't even get it all wound up to the rod before I would have to start going the other way and let it down. But it didn't take but a few weeks before I was using a 5 pound plate doing several reps, and felt confident in my forearms and wrists.
Last edited by raptortrapper; 01/02/2014 12:23 PM. Reason: clarification