网页Using a light weight, slowly support your palm with the opposite hand and bend the back of your wrist up toward you, then slowly lower to start position without support from the other hand. Use an empty or full can, resistance band, or a light dumbbell. Repeat 10 times for 3 sets, times per day.
网页Wrist Exercises . Hand Therapy Patient Information. The exercises on this sheet are designed to keep your joints supple, help the structures glide freely and strengthen your wrist. Range of Movement Exercises. Aim to complete 10-20 repetitions, every 1-2 hours. These exercises aim to improve the movement in your wrist.
11 Exercises and Stretches for Wrist Pain - Cleveland Clinic …
网页2023年11月24日 · From strains and sprains to tendonitis and carpal tunnel syndrome, wrist pain is all too common. But relief is possible by doing wrist pain exercises and stretches, says occupational therapist and ...
网页Most cases of hand and wrist pain will not be a sign of a serious or long-term problem and will settle in a few days or weeks with some simple self-care you can do at home.
网页Hand Therapy: Wrist exercises. What do these exercises do? The following exercises are designed to help you stretch and regain movement in your wrist. How often should I do them? Your therapist or consultant will discuss with you how often you should be exercising. How hard do I push?
网页Wrist Flexor Stretch. Hold the arm with the elbow straight and the palm facing up. Grasp the involved hand at the fingers and stretch the wrist backward, until a stretch is felt on the inside of the forearm.
网页2021年3月4日 · The instructions below represent one set of exercises. Perform up to 3 sets 1-2 times per day. WRIST PAIN 1 WRIST FLEXION Start this drill palm-up and forearm resting on edge of table. Drop wrist down toward floor. Take up tension in band and secure other end under foot. Slowly pull up on band, keeping forearm on table. Hold this position …
网页This handout gives step-by-step instructions for 4 active wrist exercises. These are exercises you can do at home. For each exercise: • Do ____ repetitions (reps) ____ times every day. • Do the exercise slowly and smoothly.
网页Passive Pronation. Keep elbow tucked into your side and do not let it move away from your body. With your uninjured hand, grasp your wrist and gently twist your forearm so your palm is facing down. Hold.
网页Wrist Flexion Stretch. Stand with the back of your hands on a table, palms facing up, fingers pointing toward your body and elbows straight. Lean away from the table. Hold this position for 15 to 30 seconds. Repeat 3 times.
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