Hand and wrist exercise pdf

These exercises can help to get you moving normally, and safely, if youve a muscle or joint problem affecting your hand, finger or wrist. So often, the biceps and triceps are the focal point of upper extremity development, while the forearms and wrists are given minimal attention. Therapeutic exercise program for carpal tunnel syndrome. Gently move your wrist in the different planes to feel a gentle stretch but no. This exercise is designed to stretch your hands and wrists. Make a gentle fist, wrapping your thumb across your fingers. Finally, move onto your left arm and repeat the above instructions. Extend your wrist by gently pulling back on your hand until you feel stretching at the inside of your forearm. These exercises are designed to improve the range of movement in your wrist joint following an injury. Whipps cross university hospital nhs trust wrist exercise. Use this exercise to help increase the range of motion and flexibility in your fingers. Then using your left hand, proceed to bend your right wrist by pulling your right hand slowly towards you until your wrist is fully stretched.

With your hand flat on the table, pinch the putty between your thumb and the side of your index finger. Hand and finger exercises can help strengthen your hands and fingers. Wrist reverse curls 1 sit, grasping a pound weight or soup can in your hand. These may be appropriate after you have broken your wrist or developed a condition such as a tendonitis to help restore your wrist motion and function. Move your wrist in circles to the right and to the left. Press your fingertips together with moderate pressure. Next, stretch the hand back by pressing the fingers in a backward direction. How to do the exercises wrist flexion and extension 1. After a slight pause, lower your hands to the starting position. Dont do this exercise if your thumb joint is damaged. With hand open and facing down, gently bend wrist from side to side, as far as possible. Then, relax and repeat the same with the other hand. Then place your forearm on your thigh with your hand and affected wrist in front of your knee.

With one hand, help to bend the opposite wrist down by pressing the back of your hand and holding it down for 15 to 30 seconds. The following hand strengthening exercises are designed to improve strength of the muscles of the wrist and hand. Do exercises that strengthen your hand and arm muscles. Before beginning an exercise, read through all its instructions. Turn your wrist slowly so that your palm is now facing down. We are currently funding research into several areas of hand and wrist pain, including. Wrists 2 rest your arm on a table and hang your wrist over the edge. Start by doing 5 repetitions of each exercise, 3 times a day. Support forearm on thigh, with wrist and hand extended beyond knee. Support the arm on a bench or table as shown, with the palm facing downwards. Department of rehabilitation medicine newyorkpresbyterian. Straighten your arm and bend your wrist back as if signaling someone to.

But the forearms and wrists allow us to perform the exercises that develop and maximize biceps, triceps, deltoid, chest, and. Rest your hand on a table and turn it so that your palm faces up towards the ceiling. If you need further information or advice, please do not hesitate to contact your hand therapist. Wrist exercises can help to improve range of motion, stability and strength of your wrist. Add an extra 1 or 2 repetitions every few days as long as you feel. Move wrist in a slight upward direction and resist with opposite hand.

Finger, hand, and wrist injuries kaiser permanente. This information leaflet provides you with exercises to help you recover from your injury or surgery. It can also make work or basic daytoday activities, such as using a computer or cooking a meal, more difficult. These exercises help reduce symptoms such as pain, numbness, and tingling.

Keep the arm on your injured side straight during this exercise. Place your wrist, palm down, over the end of your knee. Then straighten the wrist so the fingers point down to the floor. Distal radius wrist fracture surgery home program phase 3. Use your opposite hand to apply gentle pressure across the palm and pull it. Please only perform the exercises as instructed by your therapist.

Hand and finger exercises make a fist hand and finger exercises can help strengthen your hands and fingers, increase your range of motion, and give you pain relief. With a dumbbell in each hand, raise your hands as high as you can, keeping your arms still. Bend your wrist to move your hand upward and allow your hand to close into a fist, then lower your hand and allow your fingers to relax. Make a tabletop with your fingers by keeping your wrists and your fingers straight. Your therapist will teach you how to do these exercises. These video shows the whole movement so dont worry if you cant do it all. Start by stretching your arm and hand out and slowly rotate the wrist down until you feel a stretch. Take your other hand and try to push on the palm to get the wrist to straighten more and hold for 3 to 5 seconds. Hand and wrist exercises are an important part of nonsurgical treatment for carpal tunnel syndrome.

Make a fist, being sure each joint is bending as much as possible. Learn safe hand and wrist movements to avoid an injury. With your free hand, bend the wrist up as far as possible. Stand at a table with your palms down, fingers flat. Generally, they should only be performed provided they do not cause or increase pain. Before beginning, read through all the instructions. Rock forwards, keeping your elbows straight and feeling a stretch in your wrist. Wrist flexion over edge of table sit with your forearm resting on a table, palm facing down, and your hand dangling over the edge of the table. Wrist flexion i hold your hand in front of you with your palm down and elbow bent. The following tips may prevent finger, hand, and wrist injuries. Wrist extension exercises are rarely used in weight training programmes, although it is a great exercise for rehabilitation of injuries such as tennis elbow and sprainsfractures of the wrist. In this exercise, you need to place your palm flat on a table and then move first your wrist, followed by fingers off the table.

After your recovery, these exercises can be continued as a maintenance program. Exerciseswrist tendonitis rehabilitation exercises wrist tendonitis. Advanced wrist exercises oxford university hospitals. Hold your hand relaxed, with fingers and wrist straight curve your palm to surround a pen or a finger from your other hand relax your palm to flat again. To exercise your wrist, hold your right arm out with the palm facing down. Place your hand flat, palm down, on a table or other surface. These exercises are used as part of wrist, hand and finger rehabilitation and treatment. Grasp one end of an exercise band with your palm down, and step. Handwrist rehabilitation pearls sonja kranz otrl, cht 2011 mfmer slide1 26th annual mayo clinic symposium on sports medicine november 1112, 2016. Wrists, elbows, forearms, and shoulders wrists 1 rest your arm on a table and hang your hand over the edge. Wrist turn with weight repeat exercise 1 while holding a light weight for example a. Then turn back again so your palm is facing downwards. Hand exercises for people with arthritis touch your fingertips bend your fingers. Press the back of the hand on your injured side with your other hand to help bend your wrist.

Whipps cross university hospital nhs trust hand exercise. Hand and finger exercises can help strengthen your hands and fingers, increase your range of motion, and give you pain relief. Next, stretch the hand back by pressing the fingers in a backward direction and holding it for 15 to 30 seconds. Place your forearm on a table, with your hand and affected wrist extended beyond the table, palm down. You should not feel significant pain during an exercise. You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Reduce the speed and force of repetitive movements in activities such as hammering, typing, knitting, quilting, sweeping, raking, playing racquet sports, or rowing.