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Wrist and forearm strengthening

Wrist and Forearm Strengthening

 

Do these _________times per day

 

1. Wrist Extension-Start with hand over the edge
of a table or propped up on a pillow. Palm
of hand should be face down. Hold onto
a _________pound weight. Lift hand up
bending at the wrist________times. Make
sure forearm does not lift up off the surface it is on.

2. Wrist Flexion-Start with hand over the edge
of a table or proppd up on a pillow. Palm of
hand should be face up. Hold on to a _____
weight. Lift hand up bending at the wrist
______times. Make sure forearm does not
lift up off the surface it is on.

3. Forearm-Start with elbow by your
side. Hold onto a light weight hammer.
Hammer should be pointing towards
the ceiling to start. Slowly turn the
forearm so hammer tilts back to the
outside (palm of hand would be pointing
up). Then bring hammer up to starting
position and slowly drop hammer
towards your other side (palm of hand
would be pointing down). Repeat
this ________times.

Upgrading your program-Continue with the exercises for 1 week. If no increased pain is noted then increase your repetitions by 5. Continue in this manner until you reach 30 repetitions.

Once you tolerate 30 repetitions for 1 week then increase your weight by 1# but drop back on your repetitions and start over again at 15 repetitions. Continue in this way as you increase your weight.

Call if questions:________________________________________________________Date:__________________

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