30 Jan Bicep Curl – Supinated, Neutral, Pronated
HOW: Get set up with dumbbells or weights in each hand. Perform the exercise by flexing your elbows first with your palms facing down, then thumb facing up, then palm facing up and repeat. FEEL: You should feel your biceps working as well as...
30 Jan Wrist Radial Deviation – Resisted, Band
HOW: Get set up standing holding a band in your hand while making a fist with your elbow relatively straight. Support your arm with your other arm above your elbow against your body. With your thumb facing up, perform the exercise by cocking your...
30 Jan Quadruped Wrist Flexion & Extension – PROM
HOW: Get set up on your hands and knees with your fingers facing forward. While staying strong through your shoulder blades, arms, your wrist, and your fingers, slowly shift your weight forward so that your shoulders move over your wrists then shift back and...
30 Jan Quadruped Wrist Circles
HOW: Get set up on your hands and knees with your fingers facing forward. While staying strong through your shoulder blades, arms, your wrist, and your fingers, slowly shift your weight in a clockwise and/or counter-clockwise fashion so that your shoulders draw a circle...
30 Jan Quadruped Lateral Weight Shift – Wrist Extension
HOW: Get set up on your hands and knees with your hands and fingers rotated in facing each other. While staying strong through your shoulder blades, arms, your wrist, and your fingers, slowly shift your weight laterally so that your shoulders move over each...
30 Jan Quadruped Forward Weight Shift – On Fist
HOW: Get set up on your knuckles while making a fist with the thumb-side of your hand facing forward and also supported on your knees and toes. While staying strong through your shoulder blades, arms, your wrists, slowly shift your weight forward so that...
30 Jan Hammer Curl – Dumbbell
HOW: Get set up with dumbbells or weights in each hand. Perform bicep curls with your thumbs facing and your forearm in a neutral position, both of your palms should be facing one another as you perform the curls. FEEL: You should feel your...
30 Jan Body on Wrist Radial & Ulnar Deviation – PROM
HOW: Get set up ideally with your wrist/hand supported on a surface with your palm facing down. Perform the exercise by moving your forearm (leading with your elbow) to the left and to the right as far as you can while your wrist and...
30 Jan Finger Flexion & Extension – AROM
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...
30 Jan Bear Wrist Flexion & Extension – PROM
HOW: Get set up in a bear position on your hands and toes with your knees hovering off the ground and with your fingers facing forward. While staying strong through your shoulder blades, arms, your wrist, and your fingers, slowly shift your weight forward...
