28 Apr Carry – Spherical Grip, Kettlebell
HOW: Hold a round weight, ideally a kettlebell upside-down that fits in your hand. Grip the weight while staying strong through your arm, shoulder, and shoulder blade. Walk while holding the weight for the time instructed. FEEL: This should feel like a challenging grip...
25 Feb Finger Opener – Hand Exerciser
HOW: For this exercise set up the specific piece of equipment in all of your finger tips and your thumb. Stabilize the end of your wrist with your other hand, then to perform the exercise spread your fingers away from one another while trying...
04 Feb Alternate Ways To Exercise If Gripping Hurts
Follow along to learn about how you can modify exercises that require gripping, however it is too painful to do so. Unfortunately this can be a common limitation with elbow, wrist, & hand rehab. However that doesn't mean these types of exercises have to be...
13 Dec Thumb Flexion – Resisted, Band
HOW: For this exercise secure a resistance band at the tip of your thumb. Stabilize the opposite end with your other hand, then take your thumb across your hand as if you’re making a number 4. Pull your thumb down towards your wrist then...
13 Dec Thumb Extension – Resisted, Band
HOW: Place a band at the end of your thumb and pointer finger with your hand down onto a stable surface. Take the end of your thumb away from the pointer finger. Move as far as you can then control this motion back to...
13 Dec Thumb Abduction – Resisted, Band
HOW: Place a band around your thumb and pointer finger. place your pinky down onto a stable surface. Bring your thumb away from your pointer finger towards an “L” position, slowly return and repeat this movement. FEEL: You will feel the muscles of the...
13 Dec Finger Flexion – Resisted, Band
HOW: Have your palm face up towards the ceiling with your wrist neutral. Start with a band barely on the end of your pointer finger, while stabilizing the band with the opposite hand. Barely hover the finger in which you are targeting the return...
30 Jun Tennis Ball Squeeze
HOW: Hold a tennis ball in your hand, squeeze the tennis ball as hard as you can with your fingers and your thumb. Relax and repeat FEEL: You should feel your hand, wrist, and forearm muscles working. If you squeeze hard enough, you may...
30 Jun Fingertip To Thumb Tap – AROM
HOW: Start with your wrist in a neutral position and your fingers and thumb spread apart. Then move one fingertip towards your thumb while keeping the other fingers still as best as you can, return to starting position, and repeat on the next finger....
24 Apr Hand Gripping – Elbow Bent, Face Up
HOW: Get set-up sitting upright with a surface next to you to support your elbow and forearm. With your elbow flexed to 90˚, position your forearm so that your palm is facing up and your wrist is in 20-30˚ of extension, and have your hand...
