i think this will help u.check this out. http://images.google.com/imgres?imgurl=http://www.orthosports.com.au/images/hand_wrist_exercise_09.gif&imgrefurl=http://www.orthosports.com.au/hand_wrist_exercise.html&h=150&w=219&sz=6&tbnid=u_GzJGRspU3K9M:&tbnh=69&tbnw=102&hl=en&start=22&prev=/images%3Fq%3Dwrist%2Bexercise%26start%3D20%26svnum%3D10%26hl%3Den%26lr%3D%26sa%3DN