The following exercises are to be completed 2-3 times a week on non-consecutive days.
- Wrist Curls (palm up and down)
- Sit with your forearm resting on a table or your thigh, with your wrist hanging off the edge.
- Hold a light weight (1-3lbs – soup can also works)
- Palm facing up: curl wrist up and then gently and slowly lower down.
- Palm facing down: extend wrist up and then gently and slowly lower down.
- Do 2 sets of 10-15 repetitions in each direction.
- Supination and Pronation (with light resistance)
- Have a hammer or light dumbbell available.
- Hold it vertically in your hand.
- Hold your elbow at your side bent at 90deg.
- Now rotate your palm up (supination) and then down (pronation).
- Make sure your movement is slow and controlled.
- Do 2 sets of 10 repetitions in each direction.
- Eccentric Wrist Extension
- Hold a light weight in palm down direction.
- Use your opposite hand to help lift your wrist up.
- Slowly lower it down using only the working hand. (This is the eccentric phase of motion for extensor muscles.)
- Do 2-3 sets of 8-10 repetitions.
- Isometric Elbow Holds
- Bend your elbow 90 deg and place it against a wall.
- Forward (as if doing a biceps curl)
- Back (as if doing a triceps push)
- Palm up/down (for rotational control)
- Hold each for 5-10 seconds and repeat 3-5 times per direction.
- Bend your elbow 90 deg and place it against a wall.
- Towel or Putty Squeezes (or squishy ball)
- Hold a rolled towel or therapy putty/squishy ball.
- Gently squeeze and hold for 5 seconds and release.
- Do 2-3 sets of 10 repetitions/squeezes.
Tips For Success:
- Apply ice to the area if soreness develops after exercise.
- Start with low weight and/or resistance and progress gradually to reduce chances of re-injury.
- Combine with daily stretching for improved results.