Exercise Thumb Flexor Stretch Frequency&Duration 3 Repetitions of 20 Seconds, At least 3-4x/week This exercise is designed to stretch the thumb muscles on the palm side of your hand. Sit with your elbows bent and palm facing you. Bend your wrist away from you and grab your thumb with...
Exercise Thumb Adductor Stretch Frequency&Duration 3 Repetitions of 20 Seconds, At least 3-4x/week This exercise is designed to stretch the thumb muscle that brings your thumb closer to your palm. Grab your thumb with your wrist and hand in the straight position and pull down. You should feel the...
Exercise Wrist Flexor Stretch Frequency&Duration 3 Repetitions of 20 Seconds, At least 3-4x/week This stretch targets the muscles on the palm side of your wrist and forearm. Bring your arm out in front of you with your elbow straight and palm facing up. Bend your wrist toward the ground...
Exercise Wrist Extensor Stretch Frequency&Duration 3 Repetitions of 20 Seconds, At least 3-4x/week This stretch targets the muscles on the back side of your wrist and forearm. Bring your arm in front of you with your elbow straight and palm facing down. Bend your wrist toward the ground using...
Region Palm-Side of the Forearm/Wrist Frequency&Duration 45-60 Seconds, 2-3x/day. Perform as necessary throughout week to reduce tightness If you are using the tennisball: Place it on a table and slowly apply pressure from the elbow on the palm-side of your forearm all the way to your wrist. Use your...
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...