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  • Wrist Exercises

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    Vlad Constantin
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    wrist exercises

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    wrist exercises

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    264 views2 pages

    Wrist Exercises

    Uploaded by

    Vlad Constantin
    wrist exercises

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Wrist Exercises - Stretching

    Wrist Flexion Wrist Extension Side to Side


    Gently bend your Gently bend your wrist Gently move your wrist from side
    wrist forward. Hold for backward. Hold this to side as though you were
    5 seconds. Do 3 sets position for 5 seconds. shaking hands. Hold for 5 seconds
    of 10. Do 3 sets of 10. at each end. Do 3 sets of 10.

    Wrist Stretch
    With your uninjured hand, help to bend the injured wrist down by pressing the back of your hand and
    holding it down for 15 to 30 seconds. Next, stretch the hand back by pressing the fingers in a backward
    direction and holding it for 15 to 30 seconds. Do 3 sets.

    Wrist Extension Wrist Flexion


    Stretch Stretch
    Stand at a table with Stand with the back of
    your palms down, your hands on a table,
    fingers flat, and elbows palms facing up, fingers
    straight. Lean your pointing toward your
    body weight forward. body, and elbows
    Hold this position for 15 straight. Lean away from
    seconds. Repeat 3 the table. Hold this
    times. position for 15 to 30
    seconds. Repeat 3 times.

    continued on next page


    Wrist Exercises - Strengthening

    Wrist Flexion Exercise


    Hold a full can of soup or a one-pound dumbbell
    in your hand with your palm facing up. Bend
    your wrist upward. Slowly lower the weight and
    return to the starting position. Do 3 sets of 10.
    Gradually increase the amount of weight that
    you are holding.

    Wrist Extension Exercise


    Hold a full can of soup or a one-pound dumbbell
    in your hand with your palm facing down. Slowly
    bend your wrist upward. Slowly lower the weight
    down into the starting position. Do 3 sets of 10.
    Gradually increase the weight of the object you
    are holding.

    Grip Strengthening
    Squeeze a rubber ball and hold for 5 seconds.
    Do 3 sets of 10.

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