Elbow and Wrist Exercises

Prayer Position

a) Put the palms of your hands together, so that your elbows are bent and your wrists are at right angles. 

b) Keep the palms of the hands together, push your right palm and fingers firmly against the left and bend the left wrist back. 

c) Repeat to the other side.

 

Finger Stretch

a) Clench your hand into a fist with the palm facing you.

b) Extend your fingers and hold and return to the fist position. 

c) Repeat with the other hand.

Thumb Roll

a) With your forearm and hand in a mid-position, so that your hand is resting on the little finger border make large circles with your thumbs in both directions.

Hand Bend

a) With your wrists and your fingers straight, bend your fingers at the knuckles.

 

Finger Curl

a) Keep your knuckles and wrist straight. Bend and straighten your fingers.

 

Hand Stretch

a) Start with your fingers out straight. Make a fist, being sure each finger joint is bending as much as possible. Straighten your fingers as much as possible.

 

The “Okay”

a) Touch thumb to your fingertips, one at a time, making a circle. Open your hand wide after touching each finger.

Wrist Extensor Stretch

a) Extend your arm in front of you with your palm down.

b) Bend your wrist, pointing your hand toward the floor.

c) With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm.

d) Hold for at least 15 to 30 seconds. Repeat 2 to 4 times.

 

Wrist Flexor Stretch

a) Extend your arm in front of you with your palm up.

b) Bend your wrist, pointing your hand toward the ceiling.

c) With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm.

d) Hold for at least 15 to 30 seconds. Repeat 2 to 4 times. 

 

Hand Spread

a) Rest your hand on the table with your palm down. Spread your fingers wide apart and then bring them together again.

 

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