Elbow wrist and hand exercises pdf. Let your hand hang over the edge of a table.
Elbow wrist and hand exercises pdf. Place your hand flat on the table. Support forearm on thigh, with wrist and hand extended beyond knee. Wrist Extension Start with a dumbbell in hand and your On table. Begin sets reps times/day Progress to sets reps WRIST EXTENSION Lift your hand at the wrist and push back as far as you can, using your other hand and hold. Move your hand side to side. Forearm/Wrist Isotonic Home Exercise Program 1. Bring your hand toward your shoulder. Move wrist in a slight upward direction and resist with opposite hand. Keep your elbow tucked into your side and do not let it move away from your body. Straighten your arm. Turn palms up and then turn palms down. Hold for seconds. Elbow Flexion and Extension Bend and straighten your elbow as far as you can. Grasp the involved hand at the fingers and stretch the wrist backward, until a stretch is felt on the inside of the forearm. Bend your wrist up and down as far as possible. Let your hand hang over the edge of a table. Sets: 3 Reps: 15-20 Frequency 3-4 times each day Doing the exercises shown below will help you to get back to moving your elbow in the way that you did before your injury as far as possible. Slowly raise hand and bend wrist back as far as possible. How often should I practice these exercises? Aim to practice all exercises 5 times a day. Bend your elbow to 90o and keep it against your side. They should not cause you too much pain. 2 These exercises should be done gently and without force, but take your wrist through as full a range of movement as possible. Do less if they are making your pain worse. Wrist Extension: Sit in a chair with tubing under foot, handle in hand with palm down. oc WRIST/ELBOW EXERCISE DESCRIPTIONS Wrist Flexion Start a dumbbell your and your forearm on a table Have your palm With Off the edge Of the table and raise the while keeping your forearm on the table. Lower and raise your hand bending at wrist. These exercises help to improve movement, reduce stiffness and swelling, and help your hand move in all the ways that you need for everyday activities. Keep your elbows tucked into your sides. With your uninjured hand, grasp your wrist and gently twist your forearm so your palm is facing up. With your fingers relaxed, bend your wrist forwards and backwards. Hold the arm with the elbow straight and the palm facing up. WRIST FLEXION / EXTENSION Rest your forearm firmly on a table top and hang your hand over the edge of the table. Shoulder, Elbow, Wrist, & Hand Releases This series of exercises for the shoulder, elbow, wrist, and hand release tension, relieve pain, and prevent and alleviate carpal tunnel syndrome, tennis elbow, frozen shoulder, and thoracic outlet syndrome. Slowly return to starting position. . Range of motion exercises for the hand are movements and stretches that straighten and bend the joints in the fingers, thumb, and wrist. wogsg ilyteo qwvbg mgwzu vtux avxugu fpmupp ihnqvaj jusrvwe dydpz