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Exercises and Stretches — Wrist

Neural Stretch for the Median Nerve

Posted by Judith Winer on

    Technique   The median nerve is the nerve that runs along the palm side of your wrist and can sometimes be compressed in the wrist. This can cause the tingling feeling or numbness in the thumb and fingers, that is often experienced in Carpal Tunnel Syndrome. Place open palm on wall with finger tips pointing away from trunk and parallel to the floor Rotate trunk away from wall, keeping the elbow straight Feel the stretch in the arm and forearm Return to the starting position and repeat on the other side   How Often?   Stretch for 20-50...

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Flexor Muscles Wrist Exercise

Posted by Judith Winer on

      Hold the weight/can as shown   Technique   • Rest the arm on a flat surface, with the forearm and palm facing upwards • Curl the weight/or canned food up and down keeping the forearm and wrist still   How Often?   Start with 3 sets of 10 repetitions daily and build up gradually to 3 sets of 30 reps           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Exercise for Tennis Elbow

Posted by Judith Winer on

Exercise:  Strengthening muscles that move the wrist from side to side   Technique   • Hold a small weight or canned food in the hand with the thumb pointing up • Move the wrist up and down much like hammering a nail. All motion should occur at the wrist   How Often?   Repeat 30 times, twice daily.           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Wrist Extensor Exercise with Can

Posted by Judith Winer on

Technique   Hold small weight or canned food in hand with palm facing down Extend the wrist upwards so that it is pulled back Hold position for 2 seconds and then lower   How Often?   Repeat 30 times, twice daily             EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Wrist Flexor Stretch

Posted by Judith Winer on

      Technique   • Hold the arm straight out before you with the palm facing up • Flex the hand so that your fingers point upwards • With the opposite arm, pull fingers upwards for maximum stretch   How Often?   3 stretches holding each one for 20-30 seconds, twice daily           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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