Embedded Files
1.Isometric Wrist Extension Pronated
3X Day 1 Rep Hold for 5 seconds
https://www.youtube.com/watch?v=x8s7efTB0g4
Setup
Begin with your palm facing down and fingers straight with your opposite hand gently over your other hand.
Movement
Try to bend your wrist upward but resist the movement with your upper hand.
Tip
There should be no movement with this exercise.
2. Seated Isometric Wrist Flexion Supinated with Manual Resistance
3X Day 1 Rep Hold for 5 seconds
Setup
Begin with your palm facing up and fingers straight with your opposite hand gently on top of your palm.
Movement
As you bend your wrist up, resist this movement with your top hand. Pause briefly, then return to the starting position.
Tip
There should be no movement with this exercise.
This one causes PAIN.
3. Seated Isometric Wrist Radial Deviation with Manual Resistance
3. Seated Isometric Wrist Radial Deviation with Manual Resistance
3X Day 1 Rep Hold for 5 seconds
Setup
Begin with one arm resting on a table and your hand in a fist. Rest your other palm on top of your fist.
Movement
Try to bend your wrist upward, while resisting the movement with your upper hand.
Tip
There should be no movement with this exercise.
4. Seated Isometric Wrist Ulnar Deviation with Manual Resistance
3X Day 1 Rep Hold for 5 seconds
Setup
Begin by making a fist with your one hand. Rest your other palm on bottom of your fist.
Movement
Use your bottom palm to resist the motion of your fist moving down.
Tip
There should be no movement with this exercise. Be sure to keep your wrist straight.
5. Seated Isometric Forearm Supination
5. Seated Isometric Forearm Supination
Setup
Begin sitting upright with your forearm resting on a table, your palm facing down, and your other hand resting on top of your wrist.
Movement
Try to rotate your forearm so that your palm would be facing up, resisting the movement with your other hand. Hold briefly, then relax and repeat.
Tip
Make sure to focus on only moving your forearm and do not shrug your shoulder. There should be little to no movement during the exercise.
6. Isometric Wrist Pronation
Setup
Begin with one forearm resting on a table or surface next to your body with your wrist and fingers straight and thumb facing upward. Place the palm of this hand on the palm of your other hand.
Movement
Try to rotate your resting hand downward, but resist the movement with your other hand.
Tip
There should be no movement with this exercise. Make sure to keep your wrist straight.
7. Seated Forearm Pronation and Supination with Hammer
Setup
Begin sitting upright with your elbow bent at your side, holding a hammer.
Movement
Slowly turn your forearm so that your palm faces up, then switch directions and turn your palm down. Continue to turn your forearm back and forth.
Tip
Make sure to keep your wrist straight during the exercise.
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