The Head & Jaw The Neck The Upper Back, Chest, & Ribs The Shoulder The Elbow, Wrist & Hand The Low Back, Abdomeb, & Pelvis The Hip The Knee The Leg, Ankle & Foot
GENERAL INFORMATION, STRETCHING, STRENGTHENING AND ERGONOMICS OF THE
THE ELBOW, WRIST & HAND

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Chest/Front of shoulder Stretch (Pectoral Stretch)
All 3 of the following stretches will influence the elbow range of motion.
(1) Opening up the chest and shoulder with a good stretch will assist with elbow function. Find a doorway (or alternatively a corner of a room) and place both arms on the side. Gently lean forward with your chest while keeping your head upright. You should feel a stretch at the front of your chest and shoulders.
(2) An alternative is to target one side as shown: grasping a doorway (or similar) and gently twist your upper body away so you feel a stretch through the front of your shoulder and chest.
(3) Target one side by bringing your arm/elbow up behind a door and lean forward.
 
                                             


Shoulder Triceps Stretch
The triceps crosses both the shoulder and elbow. Generally, this is a stretch for the muscles running back of the arm. Bring 1 arm up above and across the back of the head and with the other had grip the elbow. Pull the arm across the back of the head. You can ass side-bending of the upper the body to get a great overall body and fascia stretch to that side.

Wrist Flexion & Extension Stretch
(1) Extension Stretch: This stretch is great for the wrist and elbow. Gently pull your fingers backwards (as shown) until you feel a stretch along the bottom of your arm and through your wrist. This stretch can be modified by gently adjusting each stretch by twisting the wrist outwards and inwards finding more tension in each position.
(2) Flexion Stretch: This stretch is great for the wrist and elbow. It stretches most of the muscles running along the top of the arm. Bend your hand down towards the floor and grasp your fingers with the opposite hand and gently pull your fingers and wrist back towards the arm. This stretch can be modified by gently adjusting each stretch by twisting the wrist outwards and inwards finding more tension in each position.


Wrist Flexion Strengthening (Resistance Band)
Place the band under your foot with hand grasping the band. Place forearm on the table with hand hanging over the edge with your palm facing upwards. Gently move the wrist upwards creating resistance and then also control the movement back down again to the starting position.


Wrist Extension Strengthening (Resistance Band)
Place the band under your foot with hand grasping the band. Place forearm on the table with hand hanging over the edge with your palm facing downwards. Gently move the wrist upwards creating resistance and then also control the movement back down again to the starting position.


Wrist Twisting Strengthening (Pronation/Supination) - Resistance Band
(1) Pronation (downward twist):
Place the band under your foot with hand grasping the band. Place forearm on the table with hand hanging over the edge with your palm facing upwards. Gently move twist the wrist and arm so you feel a resistance to twisting the arm to the point when your palm is facing downwards and then control the movement back to the starting position.
(2) Supination (Upward Twist): Place the band under your foot with hand grasping the band. Place forearm on the table with hand hanging over the edge with your palm facing downwards. Gently move twist the wrist and arm so you feel a resistance to twisting the arm to the point when your palm is facing upwards and then control the movement back to the starting position.


Wrist Thumb Side Sidebend (Radial Deviation) - Resistance Band
Place the band under your foot with hand grasping the band. Place forearm on the table with hand hanging over the edge with your palm facing sidewards. Gently move the wrist upwards (your thumb coming back towards your arm) creating resistance and then also control the movement back down again to the starting position.



Wrist Little Finger Side Sidebend (Ulnar Deviation) - Resistance Band
Place the band under your foot with hand grasping the band (as shown). Place arm by your side and create resistance with the band with your palm facing towards your body. Gently move the wrist backwards creating resistance and then also control the movement back down again to the starting position.


Ball Resistance Strengthening
This is a great simple exercise to create strength in your wrist and arm muscles. Start with a small low resistance ball (e.g a squash ball or stress ball) and work your way up to a tennis ball. It is important to control both the squeeze and also slowly letting the ball expand as well (don't let the ball just expend without control through pressure).


Rubber Band Strengthening
Another great simple exercise to create strength in your wrist, arm and finger muscles. This exercise also works on control and coordination. Simply wrap a rubber band around your thumb and fingers and gentle control both finger extension (fingers expand) and flexion (fingers come in). As you begin to find you can control 1 rubber band well, add another band and continue adding bands as you build your strength.


Elbow Flexion (Resistance Band)
Secure the band under your foot and in the hand of the same side with your elbow next to your body. Gently raise your hand up (elbow bending) towards your shoulder and then slowly back down towards the start position.


Elbow Extension (Resistance Band)
Secure the band on an object at a level above elbow level and in the hand of the same side with your elbow next to your body and at 90 degrees. Gently pull your hand down and backwards towards your hip and then slowly back up towards the start position.


Wrist Rotation Strengthening
Hang your wrist and hand over the edge of a table with a weight in hand and slowly twist clockwise and anticlockwise.



Bench Press
Always initially learn this exercise with a qualified gym instructor or experienced lifter. Lie on your back with a supported bar bell securely in both hands.Lift then gently and slowly lower the weight to the level of the chest, then push it back up until the arm is straight.


Bicep Curls
Ensure proper upright posture when performing bicep curls. This will ensure the rest of the shoulder is working properly to support each repetition. Grasp the dumbbell securely with your hand and gently curl your arm up toward your shoulder and then gently roll it back down.



Shoulder/Chest Fly Dumbbell
Start with your  dumbbells in each hand with arms straight in line with your shoulders. Gently raise both dumbbells up above your chest till they are about to touch then gently bring them down again.



Abduction strengthening
Start with your  dumbbells in each hand with arms by your side. Gently raise and arc both dumbbells up above your shoulders then gently bring them down again.



Push-Ups
The push-up starting position is to have your elbows straight (locked). Then slowly lower your body by bending your elbows and gradually bring your chest down til it almost touches the floor then lift back up to the starting position. Your hands should be just outside shoulder width and on a 45 degree angle.