Here are some good ones ...
http://www.sportsrehab.info/chiropra...ristflexor.pdf
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Originally Posted by http://www.ubsportsmed.buffalo .edu/education/wrist2.html
3. WRIST EXTENSION STRETCH: Standing at a table with your palms down, your fingers flat, and your elbows straight, lean your body weight forward and hold this position for 15 to 30 seconds.
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You can do this 2-3 times per day.
It sounds like you increased the volume on that area rather fast and that caused the overuse. Give it some rest ... unfortunately gripping anything at this time is going to aggravate it. It might be a good time to take a rest week or two or a rest week and a cardio week. But icing, stretching, and massage should help.
Ice Massage = Freeze water in a paper dixie cup. Tear away the top and use the bottom as a holder. Rub the ice on the sore area until the area is uniformly pink. Be careful to not give yourself frostbite! This can be done a few times per day. It shouldn't take longer than 10 minutes.
Deep crossfiber massage or friction massage = find the sore area on the tendon, and crossing your middle finger tip on top of your index finger tip massage the area across the direction of the tendon.
(Just ignore that this is being done on a horse! The finger alignment is what you want. Then go across the tendon where it is sore for about 5 minutes once a day.)