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Arm and wrist problems

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A few months ago I had surgery on my wrist to repare a torn Triangular Fibro Cartilage Complex. I feels sooooo much better now, but does anyone have any special exercises that can increase the strength in my wrist so I can last longer on my bike? Also, how can I get rid of arm pump in my left arm, im pretty sure its arm pump, it gets to feeling like its swelling up and burning then I can't pull my clutch in at all.👍

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