HOW: Place a rubber band around the tip of your thumb, cross the band each time as you go over the tip of each finger. The closer the band is to the tip of your fingers, the more resistance you’ll feel. Slightly extend your wrist up and try to separate all of your fingers up and out against the resistance of the band creating a dome-like shape. 

FEEL: You should feel the smaller muscles in your hand and wrist working. 

COMPENSATION: Keep your arm and wrist steady, only allow motion in the fingers.

HOW: Get set up ideally with your forearm supported on a surface with your hand off the edge. Perform the exercise by bending and flexing just your fingers to make a fist, then extend and straighten your fingers and repeat.

 

FEEL: This should feel like gentle motion at your fingers and hand, perhaps you may feel a stretch in your wrist and forearm.

 

COMPENSATION: Try to limit movement to your fingers, not your wrist

HOW: Perform the stretch by positioning your arm straight at shoulder height with your palm facing up, use your other hand to push your palm down with your fingers straight and pointed out. Hold the stretch for the time prescribed.

 

FEEL: You should feel a stretch on the palm side of your wrist and forearm all the way up on the inside to your elbow.

 

COMPENSATION: Do not let your elbow bend, watch the video for tips on finger, hand, and wrist position

HOW: Start with relaxing the tension in the ulnar nerve by extending your arm out to the side at shoulder height. Put your pointer finger and thumb together, bend your wrist down, and look towards that hand. From here, bend your elbow and place the circle you made with your thumb and finger upside down over your eye trying to bring your elbow up and high as you can comfortably go. Return to the starting position and perform this motion as prescribed. 

 

FEEL:  You should feel a stretch in your forearm, wrist and shoulder. 

 

COMPENSATION: Perform this motion in the correct order. Don’t skip a step and go slowly and with control.

HOW: Start with relaxing the tension in the ulnar nerve by extending your arm out to the side at shoulder height. Put your pointer finger and thumb together, bend your wrist up, and tilt your head towards the opposite shoulder while looking forward. From here, bend your elbow and place the circle you made with your thumb and finger upside down over your eye as you tilt your head back towards the involved arm.Try to bring your elbow up and high as you can comfortably go. Return to the starting position and perform this motion as prescribed. 

 

FEEL:  You should feel a stretch in your forearm, wrist and shoulder. 

 

COMPENSATION: Perform this motion in the correct order. Don’t skip a step. Perform this exercise slowly and with control.