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Elastic Band Wrist Extension

Rest your forearm on your thigh or table. While holding an elastic band, bend your wrist upwards with your palm face down. Hold for 5 seconds in the extended position. Make sure it’s slow and controlled as you go through the exercise. Complete 10 reps in 1 set. Try to do 3 sets per day.

Elastic Band Wrist Flexion

Rest your forearm on your thigh or table. While holding an elastic band, bend your wrist upwards with your palm face up. Hold for 5 seconds in the flexed position. Make sure it’s slow and controlled as you go through the exercise. Complete 10 reps in 1 set. Try to do 3 sets per day.

Elastic Band Wrist Pronation

While holding an elastic band and resting your arm on your thigh or table, turn your affected wrist towards palm face down. Hold for 5 seconds in the pronated position. Make sure it’s slow and controlled as you go through the exercise. Complete 10 reps in 1 set. Try to do 3 sets per day.

Elastic Band Wrist Supination

While holding an elastic band and resting your arm on your thigh or table, turn your affected wrist towards palm face up. Hold for 5 seconds in the supinated position. Make sure it’s slow and controlled as you go through the exercise. Complete 10 reps in 1 set. Try to do 3 sets per day.

Wrist Ulnar & Radial Deviation

Place a small towel on a table and then place the palm of your hand on the towel as shown. Next, bend your wrist side-to-side as you slide the towel across the table. Hold for 3 seconds in the deviated positions. Make sure it’s slow and controlled as you go through the exercise. Complete 10 reps in 1 set. Try to do 3 sets per day.

Wrist Towel Wringing Flexion & Extension

Grasp the ends of a hand towel and begin twisting it one direction and then reverse the direction and twist it the other way. Hold for 3 seconds in each position. Make sure it’s slow and controlled as you go through the exercise. Complete 10 reps in 1 set, 3 sets/day.

Wrist Alphabet Exercise

Start with your forearm supported but your wrist hanging. With your index finger pointing straight, draw the alphabets. Movement should come from your wrist primarily and not your finger only. Write as big as you can for range of motion. Complete as much of the alphabet as you can, 3 times per day.

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