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How to do the exercises
Wrist flexor stretch
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slide 1 of 7, Wrist flexor stretch,
- Extend your affected arm in front of you with your palm facing down.
- Bend back your wrist on your affected arm, pointing your fingers up.
- With your other hand, gently bend your wrist farther until you feel a mild to medium stretch in your forearm.
- Hold for at least 15 to 30 seconds.
- Repeat 2 to 4 times.
- Repeat steps 1 through 5. But this time extend your affected arm in front of you with your palm facing up. Then bend back your wrist, pointing your fingers down.
- It's a good idea to repeat these steps with your other arm.
Wrist extensor stretch
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slide 2 of 7, Wrist extensor stretch,
- Extend the arm with the affected wrist in front of you and point your fingers toward the floor.
- With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm.
- Hold the stretch for at least 15 to 30 seconds.
- Repeat 2 to 4 times.
- It's a good idea to repeat these steps with your other wrist.
Ball or sock squeeze
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slide 3 of 7, Ball or sock squeeze,
- Hold a tennis ball or a rolled-up sock in your hand.
- Make a fist around the ball or sock and squeeze.
- Hold for about 6 seconds, and then relax.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other hand.
Wrist deviation
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slide 4 of 7, 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.
Resisted wrist flexion (weight)
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slide 5 of 7, Resisted wrist flexion (weight),
- Place your affected forearm on a table with your hand hanging over the edge of the table, palm up.
- Place a 1- to 2-pound weight in your hand. This may be a dumbbell, a can of food, or a filled water bottle.
- Slowly raise and lower the weight while keeping your forearm on the table and your palm facing up.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other arm.
Resisted wrist extension (weight)
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slide 6 of 7, Resisted wrist extension (weight),
- Place your affected forearm on a table with your hand hanging over the edge of the table, palm down.
- Place a 1- to 2-pound weight in your hand. This may be a dumbbell, a can of food, or a filled water bottle.
- Slowly raise and lower the weight while keeping your forearm on the table and your palm facing down.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other arm.
Biceps curl
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slide 7 of 7, Biceps curl,
- Sit leaning forward with your legs slightly spread apart and your left hand on your left thigh.
- Hold a 1- to 2-pound weight in your right hand. The weight may be a dumbbell, a can of food, or a filled water bottle.
- Place your right elbow on your right thigh, keeping your elbow slightly bent.
- Slowly lift (curl) the weight up and toward your chest.
- Slowly return it to the starting point.
- Repeat 8 to 12 times.
- 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.
