Hold a tennis ball (or a rolled-up sock)
in your hand.
Make a fist around the ball (or sock) and
Hold for about 6 seconds, then relax for up to 10
Repeat 8 to 12 times.
Switch the ball (or
sock) to your other hand and do 8 to 12 times.
slide 2 of 4
slide 2 of 4, Wrist deviation,
Sit so that your 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
Move your hand up and down.
Repeat this motion
8 to 12 times.
Try to do this exercise
twice with each hand.
slide 3 of 4
slide 3 of 4, Wrist curls,
Place your 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
Slowly raise and lower the weight while keeping your
forearm on the table and palm facing up.
Repeat this motion 8 to 12
Switch arms, and do steps 1 through 4.
with your hand facing down toward the floor. Switch arms.
slide 4 of 4
slide 4 of 4, Biceps curls,
Sit leaning forward with your legs
slightly spread and your left hand on your left thigh.
right elbow on your right thigh, and hold the weight with your forearm
Slowly curl the weight up and toward your chest.
Repeat this motion 8 to 12 times.
Switch arms, and do
steps 1 through 4.
ByHealthwise Staff Primary Medical ReviewerWilliam H. Blahd, Jr., MD, FACEP - Emergency Medicine Adam Husney, MD - Family Medicine Specialist Medical ReviewerDavid Bardana, MD, FRCSC - Orthopedic Surgery, Sports Medicine
William H. Blahd, Jr., MD, FACEP - Emergency Medicine & Adam Husney, MD - Family Medicine & David Bardana, MD, FRCSC - Orthopedic Surgery, Sports Medicine
The Health Encyclopedia contains general health information. Not all treatments or services described are covered benefits for Kaiser Permanente members or offered as services by Kaiser Permanente. For a list of covered benefits, please refer to your Evidence of Coverage or Summary Plan Description. For recommended treatments, please consult with your health care provider.