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Home , Hand, Wrist

Exercises for the and Hand and wrist stretches/range of motion

Forearm/ stretch Standing wrist fl exion/extension While standing or sitting, hold your out, stretch keeping your straight. With your While standing with your fl at on opposite hand, pull your fi ngers back the table and your elbows locked straight, with your palm facing up. Next, with palm lean forward, using your weight to feel facing down, pull fi ngers in toward wrist. the stretch. Next, put the back of your hands on the table so your palms touch Hold each stretch for 30 seconds. your wrist and lean forward. Repeat 3 times, times per day. Hold each stretch for 30 seconds. Repeat 3 times, times per day. Prayer stretch (for syndrome) With your hands together like you are praying, push your elbows down onto Supination and pronation a table and slide them apart, bringing While sitting, hold your aff ected your hands/ down to the table. at your side and bend your elbow to 90 degrees. Then rotate your palm up Hold stretch for 30 seconds. Repeat (supinate), to up (neutral) and 3 times, times per day. fi nally palm down (pronate). Hold each rotation for 2 seconds.

Repeat 10 times for 3 sets, times First dorsal compartment stretch per day. Hold your injured hand out in front of you in the handshake position. Make a fi st with your injured hand, but tuck Hand glides your thumb inside your palm. Move your wrist down. Holding your injured hand out in front of you: Hold for 5 seconds. Repeat 10 times, 1. Make a V with your index fi nger and times per day. thumb. 2. Bend your knuckles to make a C with your hand. 3. Gently make a fi st. 4. Splay your fi ngers out and back in. 5. Touch each fi nger to your thumb.

Hold for 2 seconds. Repeat 10 times, times per day. 10 times, Hold squeeze for 5seconds. Repeat stress ball. Squeeze as hard as you can. modeling putty, Hold awad of clay or a squeeze Grip 3 sets, Hold for 2seconds. Repeat 10 times for down. palm your in athumb-upstart position and turn dumbbell, light or hammer a Holding your palm facing up toward the ceiling. a table, your hand over the edge, and Sit with your supported on pronation Weighted day. per Repeat 10 times for 3sets, and slowly lower back to starting position. wrist up behind you. Hold for 2seconds side. Slowly bend the pinky side your of dumbbell and your arm straight at your Sit or stand with alight hammer or Wrist ulnar deviation times for 3sets, band, or alight dumbbell. Repeat 10 Use or an full empty can, resistance without from support the other hand. you and slowly lower position to start hand and bend your palm up toward the back your of wrist with the opposite Holding alight weight, slowly support Sit or stand with your forearm supported. flexion wrist Eccentric times per day. per times times per day. per times times per day. per times times times

per day. per Repeat 10 times for 3sets, and slowly lower back to starting position. wrist up in front you. of Hold for 2seconds side. Slowly raise the thumb side your of dumbbell and your arm straight at your Stand or sit with alight hammer or deviation radial Wrist times for 3sets, band, or alight dumbbell. Repeat 10 Use or an full empty can, resistance without from support the other hand. then slowly lower position to start the back your of wrist up toward you, palm with the opposite hand and bend Using alight weight, slowly your support Sit with your forearm supported or stand. extension wrist Eccentric visit Northwell.edu/sportsmedicine.visit (977-6787) (833) 9-SPORTS Call Questions? day. per Repeat 10 times for 3sets, your stretchto the rubber band. outside your of thumb and fingers. Open Place alarge rubber band around the spring 3 sets, Hold for 2seconds. Repeat 10 times for up. palm your in athumb-upstart position and turn dumbbell, light or hammer a Holding your palm facing up toward the ceiling. a table, your hand over the edge, and Sit with your forearm supported on supination Weighted times per day. per times times per day. per times times times times times

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