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...
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 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,...
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...
30 Jan Bear Body On Wrist Circles
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 in...
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...
