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Weighted Wrist Flexion

Hold a small free weight, rest your forearm on a table and bend your wrist up and down with your palm face up as shown. 10 repetitions = 1 set. Hold for 2 seconds. Complete 3 times per day.

Weighted Wirst Extension

Hold a small free weight, rest your forearm on a table and bend your wrist up and down with your palm face down as shown. 10 repetitions = 1 set. Hold for 2 seconds, Complete 3 times per day.

Weighted Ulnar & Radial Deviation

Standing up straight with your affected wrist hanging down, hold a weight in your hand. Lift the weight moving your thumb upward for radial deviation and hold for 2 seconds. Then move your pinky backward for ulnar deviation, holding for 2 seconds. 10 repetitions = 1 set. Hold for 2 seconds. Complete 3 times per day.

Weighted Wrist Supination

Supporting forearm on a table and with palm facing down, rotate the wrist to palm up position. Maintain forearm contact with the table. 10 repetitions = 1 set. Hold for 2 seconds. Complete 3 times per day.

Weighted Wrist Pronation

Supporting forearm on table in a palm up position, rotated the wrist to palm down position. Maintain forearm contact with the table. 10 repetitions = 1 set. Hold for 2 seconds. Complete 3 times per day.

Wrist Alphabet with a Ball

Roll a ball on a table moving in a pattern to spell out the alphabet. Complete the alphabet once through, three times per day.

Wrist Flexion & Extension Stretches

Flexion: Spread out your fingers and and thumb and exten your hand as if you were about to push open a door. With your other hand, gently pull against your palm of your hand and slowly straighten your arm to feel the stretch.

Extension: Allow your fingers and thumb to hang downwards at the wrist. With your other hand, grab onto the top of your knuckles and glently pull against them.

Slowly straighten your arm to feel the stretch Hold for 10-15 seconds each time.

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