Disclaimer: Before you try these or any other exercises, consult with your physiotherapist or physician first.
Wrist Flexor Stretch
Instructions
- Place one arm straightening in front of your face, palm facing down
- Slowly pull your fingers back towards the chest using the opposite hand.
- During exercise, keep your elbow straight
- Take Time: 30 Seconds
- Continue to do so
- Sets: 1
- Reps: 2
- Sessions: 1 Everyday
- As Tolerated Resistance
- Side: Both
Wrist Extensor Stretch
Instructions
- Place one arm straight ahead, palm down.
- Slowly pull your fingers back towards the stomach using the opposite hand.
- During exercise, keep your elbow straight
- Take Time: 30 Seconds
- Continue to do so
- Sets: 1
- Reps: 2
- Sessions: 1 Everyday
- As Tolerated Resistance
- Side: Both
Resisted Wrist Extension with Weight
Instructions
- Place one arm behind your head and the palm facing down. Weight in your hand.
- Keep wrist extended toward the ceiling while keeping your forearm on support
- Hold Time: 5s
- Continue to do so
- Sets: 2
- Reps: 15
- Sessions: 1 Mon. Wed. Fri
- Resistance 3 lbs
- Side: Both
Resisted Wrist Flexion with Weight
Instructions
- Place one arm behind your head and the palm facing up. Weight in your hand.
- Keep your wrist bent toward the ceiling while keeping your forearm on support
- Hold Time: 5s
- Continue to do so
- Sets: 2
- Reps: 15
- Sessions: 1 Mon. Wed. Fri
- Resistance 3 lb
- Both
Resisted Supination / Pronation with Weight
Instructions
- Hold an Aluminum Can or Hammer in your hand.
- Slowly move your palm up and down while keeping your wrist straight.
- Hold Time: 5s
- Continue to do so
- Sets: 2
- Reps: 15
- Sessions: 1 Mon. Wed. Fri
- Side: Both