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WRIST STRETCHES

WRIST STRETCHES

December 10, 2022

Disclaimer: Before you try these or any other exercises, consult with your physical therapist 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
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