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How to do the exercises
Wrist flexion and extension
slide 1 of 10
slide 1 of 10, Wrist flexion and extension,
- Place your forearm on a table. Your affected hand and wrist should extend beyond the table, palm down.
- Bend your wrist to move your hand upward and allow your hand to close into a fist. Hold for about 6 seconds.
- Now lower your hand as far as you can and allow your fingers to straighten. Hold for about 6 seconds.
- Repeat both directions 8 to 12 times.
- It's a good idea to repeat these steps with your other hand.
Forearm pronation and supination stretch
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slide 2 of 10, Forearm pronation and supination stretch,
- Keep your affected elbow at your side, bent at about 90 degrees. Grasp a thin object, like a pen, pencil, or stick, and wrap your hand around it. If you don't have something to hold on to, make a fist instead.
- Slowly turn your forearm as far as you can back and forth in each direction. Your hand should face up and then down.
- Hold each position for at least 15 to 30 seconds until you feel a stretch in your forearm.
- Repeat 2 to 4 times.
- It's a good idea to repeat these steps with your other arm.
Wrist deviation
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slide 3 of 10, Wrist deviation,
- Sit so that your affected arm is supported but your hand hangs off the edge of a flat surface, such as a table.
- Hold your hand out like you are shaking hands with someone.
- Move your hand up and down.
- Repeat this motion 8 to 12 times.
- It's a good idea to repeat these steps with your other arm.
Towel squeeze
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slide 4 of 10, Towel squeeze,
- Place a small towel roll on a table.
- With your palm facing down, grab the towel. Squeeze it for about 6 seconds. Then slowly straighten your fingers to release the towel.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other hand.
Resisted forearm pronation
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slide 5 of 10, Resisted forearm pronation,
- Sit leaning forward with your legs slightly apart. Then place your affected forearm on your thigh with your hand and wrist in front of your knee.
- Grasp one end of an exercise band with your palm up. Step on the other end.
- Keeping your wrist straight, roll your palm inward as far as you can for a count of 2. Then slowly roll your palm back to the starting position to a count of 5.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other arm.
Resisted forearm supination
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slide 6 of 10, Resisted forearm supination,
- Sit leaning forward with your legs slightly apart. Then place the forearm of your affected arm on your thigh, with your wrist in front of your knee.
- Grasp one end of an exercise band with your palm down, and step on the other end.
- Keeping your wrist straight, roll your palm outward as far as you can for a count of 2. Then slowly roll your palm back to the starting position to a count of 5.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other arm.
Resisted ulnar deviation
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slide 7 of 10, Resisted ulnar deviation,
- Sit leaning forward with your legs slightly apart. Then place your affected forearm on your thigh with your hand and wrist by the inside of your knee.
- Grasp one end of an exercise band with your palm down. Step on the other end with the foot opposite the hand holding the band.
- Slowly bend your wrist outward and toward your knee for a count of 2. Then slowly move your wrist back to the starting position to a count of 5.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other arm.
Resisted radial deviation
slide 8 of 10
slide 8 of 10, Resisted radial deviation,
- Sit leaning forward with your legs slightly apart. Then place your affected forearm on your thigh with your hand and wrist in front of your knee.
- Grasp one end of an exercise band with your hand facing toward your other thigh. Step on the other end of the band.
- Slowly bend your wrist upward for a count of 2. Then lower your wrist slowly to a count of 5.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other arm.
Resisted wrist flexion (exercise band)
slide 9 of 10
slide 9 of 10, Resisted wrist flexion (exercise band),
- Sit leaning forward with your legs slightly apart. Then place your affected forearm on your thigh with your hand and wrist in front of your knee.
- Grasp one end of an exercise band with your palm up. Step on the other end.
- Slowly bend your wrist upward for a count of 2. Then lower your wrist slowly to a count of 5.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other arm.
Resisted wrist extension (exercise band)
slide 10 of 10
slide 10 of 10, Resisted wrist extension (exercise band),
- Sit leaning forward with your legs slightly apart. Then place your affected forearm on your thigh with your hand and wrist in front of your knee.
- Grasp one end of an exercise band with your palm down. Step on the other end.
- Slowly bend your wrist upward for a count of 2. Then lower your wrist slowly to a count of 5.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other arm.
Current as of: July 31, 2024
Author: Ignite Healthwise, LLC Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
