Region Thumb and Pinky Muscles Frequency&Duration 45-60 Seconds, 2-3x/day. Perform as necessary throughout week to reduce tightness With your hands, the bulk of the musculature is on your palm. We focus the use of either the tennisball or can of food on massaging these locations. If you are using the...
Exercise Finger/Thumb Extension with Rubber Band Frequency&Duration 2 Sets of 10 Slow Repetitions. At least 3-4x/week This exercise is designed to strengthen the longer muscles of the back side of the forearm. Wrap your fingers in 1-3 rubber bands, depending on how much resistance they provide. Double Rubber-Band Higher Resistance: Slowly...
ExerciseTennis Ball, Stress Ball or Digiflex ExercisesFrequency&DurationSee Individual Exercises Below, at least 3-4x/weekThis sequence of exercises are designed to improve your grip strength and target specific muscles in the forearm. With this exercise, there are several options that you can use. The easiest is a...
Exercise Eccentric Wrist Extension Frequency&Duration 3 Sets of 15 Repetitions. Cadence of 2 seconds to curl up, 4 seconds to curl down. At least 3-4x/week This is essentially opposite of the above exercise. This time you are holding your weight with your palm facing down. Curl your wrists up...
Exercise Eccentric Wrist Flexion with finger curl Frequency&Duration 3 Sets of 15 Repetitions. Cadence of 2 seconds to curl up, 4 seconds to curl down. At least 3-4x/week Find a weight or something that is moderately heavy (canned food usually works We don’t want it to be too heavy...