To print the exercises click on the icon to the right.
WRIST ISOMETRIC STRENGTHENING EXERCISES
1. ISOMETRIC ULNAR DEVIATION: Stand next to a wall or doorframe. Turn the hand towards the little finger and press against the wall or doorframe. Hold for 5-8 seconds
2. ISOMETRIC RADIAL DEVIATION: Stand next to a wall or doorframe. Turn the hand out towards the thumb side. Then press against the wall and hold for about 5-8 seconds.
3. ISOMETRIC WRIST FLEXION: Make a fist and hold the front of the fist against a doorframe. Push against the doorframe for about 5-8 seconds.
4. ISOMETRIC WRIST EXTENSION: Hold the back of the hand against a wall or a doorframe. Push the back of the hand against the wall or doorframe and hold for 5-8 seconds.
5. ISOMETRIC PRONATION: Hold the hand down on top of a hard surface, focus on pushing into the surface with the thumb. Hold for 5-8 seconds
6. ISOMETRIC SUPINATION: Place the back of the hand on a surface. Then attempt to bring the back of the thumb in contact with the surface. Hold for 5-8 seconds.
7. BUCKET OF RICE EXERCISE: Pour a big bag of uncooked rice into a bucket. Fill it up so that the hand and wrist are completely covered. When the hand is in the bucket perform the following sequence. 1. Forward and Backward 2. Side to Side 3.Open the hand and close the hand.
STRETCHING EXERCISES
8. WRIST FLEXOR STRETCH: Straiten the elbow of one arm then with the other arm pull the fingers back. You should feel a comfortable stretch in the front of the forearm.
9. WRIST FLEXOR AND THUMB HOOK STRETCH: Place the palm flat on a hard surface with the fingers pointing backwards. Then straiten the elbow.
10. PINKY STRETCH: Wrap the fingers around the pinky of one hand, straiten the elbow and attempt to pull the pinky backwards.
11. CARPAL TUNNEL STRETCH: Place the front of the forearm of the uninvolved side on the finger tips of the pinky and thumb of the involved side. Then pull the thumb and pinky backwards.
NERVE GLIDING EXERCISES
12. LOOK AT HANDS, (MEDIAN NERVE) Hold the arms out to the side. Laterally bend the head in one direction. Turn the palm you are looking upwards towards the ceiling.
13. WALL STRETCH (MEDIAN NERVE)
1. Stand next to a wall with the elbow bent and palm flat against the wall with the fingers pointed backwards. Also have the head tilted away from the wall.
2. Then straiten the elbow and tilt the head towards the wall.
14. GLASSES (ULNAR NERVE) Make the "O.K" sign with the thumb and finger. Then place the O around the eye with the rest of the fingers along the cheek. To make the stretch more difficult, attempt to bring the elbow backwards.
15. RADIAL NERVE STRETCH:
1. Start by looking at the hand with the palm up
2. Then place the hand behind the body with the palm facing the ceiling
3. Then look backwards over the shoulder at the palm and attempt to touch the back of the hand to the floor.
