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Wrist & Elbow

Home Exercise Program


The home exercises that are described here are general recommendations intended to be used only in conjunction with physician treatment for your injury. If at any time you should experience increased pain as a result of these exercises, discontinue the home exercise program and consult your physician.



Elbow Flexion
  • Choose to either stand with your feet a shoulder width apart, or find a chair without arms that you may sit down in with your feet flat on the ground. 
  • Selecting a light weight (no more than 5 pounds), hold the weight in your affected arm and keep your elbow tucked into your side. Keeping your upper arm stationary, raise your hand so the weight is being lifted toward your shoulder bending your elbow. Lower the weight to your original starting position. Make sure to perform the entire motion slow and controlled.
  • To challenge yourself, try holding the bent arm position for 5 seconds before lowering the weight. 
  • Try starting out with 2 sets of 10 repetitions working up to 3 sets of 15 repetions.
 
Elbow Extensions
  • Choose to either stand with your feet a shoulder width apart, or find a chair that you may sit down in with your feet flat on the ground. 
  • Raise your affected arm up above your head and supporting your arm with your unaffected hand.
  • Using the affected arm, straighten your elbow in a controlled motion, and then slowly and controlled bend your elbow back down to the starting position.
  • To increase the challenge, try holding your arm in the straightened position for approximately 5 seconds before bending your elbow again.
  • Start slow with 2 sets of 10 repetitions and work your way up to 3 sets of 15 repetitions
 
Forearm Pronation/Supination

 

  • To strengthen the pronation/supination motions of the wrist, rest your forearm on a stable surface with your wrist hanging over the edge of the surface.
  • Make sure that your elbow is bent to 90 degrees and forearm is parallel to the ground.
  • With light resistance (no more than 1 pound), rotate your hand so your palm is facing the ground, and then rotate your palm so your palm is facing the ceiling. 
  • Use a slow and controlled motion to perform the exercise. 
  • Start with 2 sets of 10 repetitions and work your way up towards 3 sets of 15 repetitions.
 
Wrist Extension

 

  • To strengthen the wrist extensors, rest your forearm on a stable surface with your palm facing down. 
  • Holding a light weight (no more than 1 pound), raise your wrist towards the ceiling using a slow and controlled motion, then lower your wrist back down again with the same slow and controlled motion. 
  • To challenge yourself, try holding the flexed position for 5 seconds before lowering your wrist back down again. 
  • Start with 2 sets of 10 repetitions working your way up to 3 sets of 15 repetitions.
 
Wrist Flexion

 

  • To strengthen the wrist flexors, rest your forearm on a stable surface with your palm facing up. 
  • Holding a light weight (no more than 1 pound), raise your wrist towards the ceiling using a slow and controlled motion, then lower your wrist back down again with the same slow and controlled motion. 
  • To challenge yourself, try holding the flexed position for 5 seconds before lowering your wrist back down again. 
  • Start with 2 sets of 10 repetitions working your way up to 3 sets of 15 repetitions.
 
Wrist Extension (Stretching)

 

  • To stretch the wrist extensors, extend your arm all the way with your palm facing the ground, point your fingertips towards the ground keeping your arm extended. 
  • With the opposite arm, apply gentle pressure to the extended hand, pulling your fingers towards your body until you feel a good stretch. 
  • Hold this stretch for approximately 15 seconds, repeat 3 times
  • You may perform this stretch on the other hand as needed.
 
Wrist Flexion (Stretching)

 

  • To stretch the wrist flexors, extend your arm all the way with your palm facing the ceiling. Raise your fingers towards the ground keeping your arm extended.
  • With the opposite arm, apply gentle pressure to the extended hand, pulling your fingers towards your body until you feel a good stretch. 
  • Hold this stretch for approximately 15 seconds, repeat 3 times
  • You may perform this stretch on the other hand as needed