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 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...
30 Jan Reverse Phalen’s Stretch
HOW: Perform the stretch by putting your hands and fingers together with your fingers pointed up. Then, lift your elbows up so that your forearms are at least parallel to the ground. Hold for the time prescribed. FEEL: You should feel a stretch in...
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 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 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...
