Routine For: CU Recreation Patrons Feb 13, 2019 Created By: Recreation Injury Care Cetner Preventative Wrist/Elbow Exercises HAND - 13 Wrist Flexor Stretch HAND - 14 Wrist Extensor Stretch HAND - 76 Elbow Flexion Stretch: Over Head Bring right arm over head and bend elbow as far as possible. Grasp wrist with other hand and gently stretch further. Hold 10 seconds. Relax. Keeping elbow straight, grasp left hand and slowly bend Repeat 3 times per set. Keeping elbow straight, grasp left hand and slowly bend wrist forward until stretch is felt. Hold 10 seconds. Do 1 sets per session. wrist back until stretch is felt. Hold 10 seconds. Relax. Relax. Do 1-3 sessions per day. Repeat 3 times per set. Do 1 sets per session. Repeat 3 times per set. Do 1 sets per session. Do 1-3 sessions per day. Do 1-3 sessions per day. HAND - 67 Elbow Flexion: Resisted HAND - 71 Elbow Extension: Resisted HAND - 64 Wrist Extension: Resisted Lie on back, 3-10 pound With right arm straight, weight in right hand, arm thumb forward, Holding up, elbow bent and 3-10 pound weight, bend supported. Straighten elbow. Return slowly . elbow. Return slowly . With right palm down, 3-10 pound weight in hand, bend Repeat 10-12 times per set. Repeat 10-12 times per set. wrist up. Return slowly . Do 3 sets per session. Do 1 sets per session. Repeat 10-12 times per set. Do 1 sets per session. Do 1-3 sessions per day. Do 1-3 sessions per day. Do 1-3 sessions per day. HAND - 65 Wrist Ulnar Deviation: Resisted HAND - 66 Wrist Radial Deviation: Resisted HAND - 73 Elbow Extension: Chair Stand – Resisted With hands on armrests, push up from chair. Use legs as much as necessary. Return slowly . With right thumb down and 3-10 pound weight in hand, With right thumb up, 3-10 pound weight in hand, bend bend wrist up. Return slowly . wrist up. Return slowly . Repeat 10-12 times per set. Repeat 10-12 times per set. Do 1 sets per session. Repeat 10-12 times per set. Do 1 sets per session. Do 3 sets per session. Do 1-3 sessions per day. Do 1-3 sessions per day. Do 1-3 sessions per day. Copyright © VHI. All rights reserved. Page 1 of 1 Disclaimer: The content of this handout is provided as general information and may not apply to specific individuals or injuries. The information is not intended to replace the medical advice of a physician..