30 Jan Wrist Radial Deviation Isometrics – Hand Resistance
HOW: Get set up ideally with your forearm supported on a surface with your hand off the edge. To begin the exercise make a fist with your thumb facing up, then using your other hand try to push your hand down. However, don't let...
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 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 Isometrics – Hand Resistance
HOW: Get set up ideally with your forearm supported on a surface with your hand off the edge. To begin the exercise make a fist with your palm facing up, then using your other hand try to push your palm down. However, don't let...
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 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 Flexor Mass Soft Tissue Mobilization – Flexbar
HOW: Get set-up seated with the forearm you want to target supported on a surface with your palm facing down. Using an object that can roll back and forth, roll out the forearm flexor mass muscles from just proximal to wrist and your elbow...
30 Jan Wrist Flexor Stretch – Contract Relax
HOW: Get set up with your arm almost shoulder height and elbow straight with your palm facing up on the side that you want to stretch. Using your other hand, point your wrist down until you feel a stretch. Once you feel a stretch,...
01 Jul Elbow Pronation And Supination – AROM, Elbows Bent
HOW: Standing with your elbows bent and arms by your sides, rotate your forearms and palms fully in and fully out to perform full pronation and supination AROM. You should be changing between your palms facing up and your palms facing down FEEL: You...
