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Newsletter Video, August 2021

Disclaimer: Before you try these or any other exercises, consult with your physical therapist or physician first.

Wrist Flexor Stretch

Instructions

  • Straighten one arm in front of you with palm facing down
  • Using opposite hand, slowly pull fingers up and back toward chest until a stretch is felt
  • Keep elbow straight during exercise
  • Hold Time: 30s
  • Repeat as instructed
  • Sets: 1
  • Reps: 2
  • Sessions: 1 Everyday
  • Resistance: As Tolerated
  • Side: Both

Wrist Extensor Stretch

Instructions

  • Straighten one arm in front of you, palm facing down
  • Using opposite hand, slowly pull fingers down and back toward stomach until a comfortable stretch is felt
  • Keep elbow straight during exercise
  • Hold Time: 30s
  • Repeat as instructed
  • Sets: 1
  • Reps: 2
  • Sessions: 1 Everyday
  • Resistance: As Tolerated
  • Side: Both

Resisted Wrist Extension with Weight

Instructions

  • Sit with one arm supported and palm facing downward, weight in hand
  • Extend wrist toward ceiling, keeping forearm resting on support
  • Hold Time: 5s
  • Repeat as instructed
  • Sets: 2
  • Reps: 15
  • Sessions: 1 Mon, Wed, Fri
  • Resistance: 3 lbs
  • Side: Both

Resisted Wrist Flexion with Weight

Instructions

  • Sit with one arm supported and palm facing upward, weight in hand
  • Flex wrist toward ceiling, keeping forearm resting on support
  • Hold Time: 5s
  • Repeat as instructed
  • Sets: 2
  • Reps: 15
  • Sessions: 1 Mon, Wed, Fri
  • Resistance: 3 lbs
  • Side: Both

Resisted Supination / Pronation with Weight

Instructions

  • Use an Aluminum Can or a Hammer and hold it in your hand
  • Slowly rotate palm up and down, keeping wrist straight throughout exercise
  • Hold Time: 5s
  • Repeat as instructed
  • Sets: 2
  • Reps: 15
  • Sessions: 1 Mon, Wed, Fri
  • Side: Both
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