30 Jan Wrist Circles In Extension – On Wall, Towel
HOW: Get set up standing in front of a wall with your hand on the wall with a towel. With your hand at shoulder height, perform the exercise by rotating your hand/wrist clockwise and counter-clockwise as far as you can tolerate and repeat. If...
30 Jan Wrist Radial & Ulnar Deviation – AROM
HOW: Get set up ideally with your forearm and wrist/hand supported on a surface with your palm facing down. Perform the exercise by deviating your wrist to the left and to the right as far as you can, performing radial & ulnar deviation and...
30 Jan Wrist Flexor Stretch
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...
30 Jan Wrist 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 wrist, then straighten and extend your wrist up and repeat. FEEL: This should feel like gentle motion...
30 Jan Wrist Extensor Stretch
HOW: Perform the stretch by positioning your arm straight at shoulder height with your palm facing down, use your other hand to push the top of your hand down with your fingers straight and pointed out. Hold the stretch for the time prescribed. FEEL:...
30 Jan Towel Slide – Wrist PROM Bias, Wall
HOW: Get set up standing in front of a wall with your hand on the wall with a towel. Perform the exercise by sliding your hand up and down the wall with your fingers facing up. This will promote wrist flexion and extension, lower...
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 Tall Plank Body Saw – Wrist PROM Bias
HOW: Get set up in a tall plank position 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 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 Standing Body On Wrist Flexion & Extension – PROM
HOW: Get set up standing with your hands in front of you on an elevated surface 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...
