Hand and wrist exercise pdf

Before beginning, read through all the instructions. Handwrist rehabilitation pearls sonja kranz otrl, cht 2011 mfmer slide1 26th annual mayo clinic symposium on sports medicine november 1112, 2016. If you need further information or advice, please do not hesitate to contact your hand therapist. These exercises are designed to stretch and strengthen your hands and wrists. Next, stretch the hand back by pressing the fingers in a backward direction and holding it for 15 to 30 seconds. With your hand flat on the table, pinch the putty between your thumb and the side of your index finger. You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Then, relax and repeat the same with the other hand. Extend the wrist and clench your fist relax and let your hand drop. Finally, move onto your left arm and repeat the above instructions. Use your opposite hand to apply gentle pressure across the palm and pull it. So often, the biceps and triceps are the focal point of upper extremity development, while the forearms and wrists are given minimal attention. 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.

This exercise is designed to stretch your hands and wrists. Wrist flexion i hold your hand in front of you with your palm down and elbow bent. It can also make work or basic daytoday activities, such as using a computer or cooking a meal, more difficult. Hand and wrist exercises are an important part of nonsurgical treatment for carpal tunnel syndrome. Grasp one end of an exercise band with your palm down, and step. 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. To exercise your wrist, hold your right arm out with the palm facing down. Then turn back again so your palm is facing downwards. Grasp the entire hand firmly, just past the wrist crease. Press your fingertips together with moderate pressure. Start by stretching your arm and hand out and slowly rotate the wrist down until you feel a stretch. Rest your hand on a table and turn it so that your palm faces up towards the ceiling.

But the forearms and wrists allow us to perform the exercises that develop and maximize biceps, triceps, deltoid, chest, and. These exercises are designed to improve the range of movement in your wrist joint following an injury. Then straighten the wrist so the fingers point down to the floor. Support forearm on thigh, with wrist and hand extended beyond knee. This exercise program for carpal tunnel syndrome should be continued for 3 to 4 weeks, unless otherwise specified by your doctor or physical therapist. Move wrist in a slight upward direction and resist with opposite hand. Generally, they should only be performed provided they do not cause or increase pain. 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. Hand exercises for people with arthritis touch your fingertips bend your fingers. Please only perform the exercises as instructed by your therapist. Turn your wrist slowly so that your palm is now facing down. With a dumbbell in each hand, raise your hands as high as you can, keeping your arms still. Finger, hand, and wrist injuries kaiser permanente. Next, stretch the hand back by pressing the fingers in a backward direction.

Make a gentle fist, wrapping your thumb across your fingers. Press the back of the hand on your injured side with your other hand to help bend your wrist. 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. After a slight pause, lower your hands to the starting position. Use this exercise to help increase the range of motion and flexibility in your fingers. Whipps cross university hospital nhs trust hand exercise. After your recovery, these exercises can be continued as a maintenance program. Straighten your arm and bend your wrist back as if signaling someone to.

We are currently funding research into several areas of hand and wrist pain, including. Place your forearm on a table, with your hand and affected wrist extended beyond the table, palm down. With your free hand, bend the wrist up as far as possible. With your left hand, gently press down on the right hand until you feel a stretch in your wrist and arm. Pull the wrist back so that the dumbbell moves towards the body. This exercise helps strengthen the muscles of your fingers and thumb. Rock forwards, keeping your elbows straight and feeling a stretch in your 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. These exercises are used as part of wrist, hand and finger rehabilitation and treatment. Wrists, elbows, forearms, and shoulders wrists 1 rest your arm on a table and hang your hand over the edge. Move your wrist in circles to the right and to the left. Therapeutic exercise program for carpal tunnel syndrome. These exercises can help to get you moving normally, and safely, if youve a muscle or joint problem affecting your hand, finger or wrist.

Reduce the speed and force of repetitive movements in activities such as hammering, typing, knitting, quilting, sweeping, raking, playing racquet sports, or rowing. 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. 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. Stand at a table with your palms down, fingers flat. Department of rehabilitation medicine newyorkpresbyterian. Dont do this exercise if your thumb joint is damaged. Make a fist, being sure each joint is bending as much as possible. Exercises for wrist, hand and finger problems nhs inform. Your therapist will teach you how to do these exercises. Pull your wrist outwards and down, towards the floor, until you feel a moderate stretch on the tip of the wrist. Wrists 2 rest your arm on a table and hang your wrist over the edge.

Whipps cross university hospital nhs trust wrist exercise. Make a tabletop with your fingers by keeping your wrists and your fingers straight. Advanced wrist exercises oxford university hospitals. Distal radius wrist fracture surgery home program phase 3. Sit in a chair with tubing under foot, handle in hand with palm down. Learn safe hand and wrist movements to avoid an injury. Keep the arm on your injured side straight during this exercise. Wrist exercises hand exercises for rehabilitation using putty and elastic bands as well as dumbelles. Add an extra 1 or 2 repetitions every few days as long as you feel. Hand and finger exercises can help strengthen your hands and fingers.

Place your wrist, palm down, over the end of your knee. These exercises help reduce symptoms such as pain, numbness, and tingling. 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. Wrist exercises can help to improve range of motion, stability and strength of your wrist. 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. The following hand strengthening exercises are designed to improve strength of the muscles of the wrist and hand. These video shows the whole movement so dont worry if you cant do it all. You should not feel significant pain during an exercise. Place your hand flat, palm down, on a table or other surface. Extend your wrist by gently pulling back on your hand until you feel stretching at the inside of your forearm. Support the arm on a bench or table as shown, with the palm facing downwards. Do exercises that strengthen your hand and arm muscles. This information leaflet provides you with exercises to help you recover from your injury or surgery.

Wrist reverse curls 1 sit, grasping a pound weight or soup can in your hand. Before beginning an exercise, read through all its instructions. Wrist turn with weight repeat exercise 1 while holding a light weight for example a. Slowly raise hand and bend wrist back as far as possible. With hand open and facing down, gently bend wrist from side to side, as far as possible. Exerciseswrist tendonitis rehabilitation exercises wrist tendonitis. Then place your forearm on your thigh with your hand and affected wrist in front of your knee. The following tips may prevent finger, hand, and wrist injuries. How to do the exercises wrist flexion and extension 1.