These exercises help prevent pain, improve hand function and protect against overuse injuries. Do the exercises two to three times per week and begin without weights if you are recovering from an injury.
Before you begin the exercises here are a few tips:
- Warm up with wrist circles and/or hand/wrist self massage.
- Do not push through any pain.
- Mild muscle ache or fatigue is okay, but sharp pain is not!
- Use ice or massage after exercises if you feel sore.
- Wrist Curls (Palm Up and Down)
- Rest your forearm on a table with your wrist over the edge
- Use a light weight (1-3lbs)
- Palm up: curl your wrist upward.
- Palm down: extend your wrist upward.
- Do 2 sets of 10-15 repetitions in each direction.
- Radial and Ulnar Deviation (Side to Side Wrist Motion)
- Hold a light weight (1-3lbs) vertically (like a hammer).
- Move your wrist up toward your thumb (radial) and then toward your pinky (ulnar).
- Keep your forearm supported.
- Do 2 sets of 10-12 repetitions in each direction.
- Wrist Rotations (Supination and Pronation)
- Hold a light weight (1-3lbs) with your elbow bent at 90deg.
- Slowly rotate your palm up (supination) and then down (pronation).
- Control both directions.
- Do 2 sets of 10 repetitions.
- Finger Squeeze (Towel or Putty)
- Hold a rolled towel, stress ball or putty.
- Squeeze it gently and hold five seconds, then relax.
- Do 2-3 sets of 10 squeezes.
- Rubber Band Finger Extensions
- Place a rubber band around your fingers.
- Spread your fingers outward against the resistance.
- Hold briefly, then relax.
- Do 2-3 sets of 10 repetitions.