GENERAL INFORMATION ON
 
ELBOW, WRIST AND HAND STRENGTHENING


Note: Please consult with your Osteopath prior to commencing these exercises


BASIC



HAND, WRIST AND FINGERS


Ball Resistance Flexion 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). Squeeze and hold for 3 seconds and then relax. Perform 3 sets of 10 repetitions, three times per day.


Rubber Band Extension Strengthening
This exercises is used to strengthen 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. Perform 3 sets of 10 repetitions, three times per day.



THUMB


Thumb Flexion Strengthening Resisted (Bent Thumb)
Bend and flex your thumb half way downwards. Resist bending down (flexion), hold for 3 seconds, and then relax. Perform 3 sets of 10 repetitions, three times per day.


Thumb Flexion Strengthening Resisted (Extended Thumb)
Extend your thumb out fully. Resist bending down (flexion), hold for 3 seconds, and then relax. Perform 3 sets of 10 repetitions, three times per day.



Thumb Extension Strengthening Resisted
Bend and flex your thumb half way downwards. Resist bring your thumb backwards (extension), hold for 3 seconds, and then relax. Perform 3 sets of 10 repetitions, three times per day.


Thumb Flexion Strengthening Resistance Band
With your hand facing down and your your thumb extended outwards wrap a band around the top of the thumb and create resistance by pulling with the other hand. Resist bending down (flexion), hold for 3 seconds, and then relax. Perform 3 sets of 10 repetitions, three times per day.



SINGLE FINGER


Finger Flexion Strengthening Resisted
Extend the last joint of your finger out fully. Resist bending your finger down (flexion), hold for 3 seconds, and then relax. You can modify this by resisting each joint down the finger. Perform 3 sets of 10 repetitions, three times per day.


INTERMEDIATE



WRIST RESISTANCE BAND

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, hold for 3 seconds and then also control the movement back down again to the starting position. Perform 3 sets of 10 repetitions, three times per day.


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, hold for 3 seconds and then also control the movement back down again to the starting position. Perform 3 sets of 10 repetitions, three times per day.


Wrist Thumb Side Strengthening (Radial Deviation Strengthening) Resistance Band
Place your hand face up on a table clasping the resistance band with resistance. Gently move the wrist sideways (your thumb going away from your body) creating resistance, hold for 3 seconds and then also control the movement back down again to the starting position. Perform 3 sets of 10 repetitions, three times per day.


Wrist Thumb Side Strengthening (Ulnar Deviation Strengthening) Resistance Band
Place your hand down up on a table clasping the resistance band with resistance. Gently move the wrist sideways (your thumb coming towards your body) creating resistance, hold for 3 seconds and then also control the movement back down again to the starting position. Perform 3 sets of 10 repetitions, three times per day.


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, hold for 3 seconds and then control the movement back to the starting position. Perform 3 sets of 10 repetitions, three times per day.
(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 up, hold for 3 seconds and then control the movement back to the starting position. Perform 3 sets of 10 repetitions, three times per day.


Wrist Thumb Side Sidebend Hanging Off Table (Radial Deviation 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 sidewards. Gently move the wrist upwards (your thumb coming back towards your arm) creating resistance, hold for 3 seconds and then also control the movement back down again to the starting position. Perform 3 sets of 10 repetitions, three times per day.



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, hold for 3 seconds and then also control the movement back down again to the starting position. Perform 3 sets of 10 repetitions, three times per day.


Wrist Rotation Strengthening Resistance Band
Grip the resistance band in one hand creating resistance whilst holding the band in the other. Slowly twist your arm clockwise, hold for 3 seconds, and anticlockwise, hold for 3 seconds, and then repeat. Perform 3 sets of 10 repetitions, three times per day.


WRIST WEIGHTS


Wrist Flexion Strengthening Dumbbell (Bench Assisted)
Place wrist and hand on a table with a weight in hand (palm facing up) and slowly bring your wrist up, hold for 3 seconds and then slowly lower it back down. To enhance this exercise you can hang it over the edge of a table to get more range of movement. Perform 3 sets of 10 repetitions, three times per day.

Wrist Flexion Strengthening Dumbbell (Bench Assisted)
Place wrist and hand on a table with a weight in hand (palm facing down) and slowly bring your wrist up, hold for 3 seconds and then slowly lower it back down. To enhance this exercise you can hang it over the edge of a table to get more range of movement. Perform 3 sets of 10 repetitions, three times per day.


Wrist Rotation Strengthening Dumbbell (Bench Assisted)
Hang your wrist and hand over the edge of a table with a weight in hand and slowly twist clockwise, hold for 3 seconds, and then anticlockwise and hold for 3 seconds. Perform 3 sets of 10 repetitions, three times per day.



ELBOW RESISTANCE BAND


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, hold for 3 seconds and then slowly back down towards the start position. Perform 3 sets of 10 repetitions, three times per day.


Elbow Flexion Hammer Curl (Resistance Band)
Secure the band under your foot and in the hand (in the same position as you would a hammer) of the same side with your elbow next to your body. Gently raise your hand up (elbow bending) towards your shoulder, hold for 3 seconds and then slowly back down towards the start position. Perform 3 sets of 10 repetitions, three times per day.


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, hold for 3 seconds and then slowly back up towards the start position. Perform 3 sets of 10 repetitions, three times per day.


Single Arm Bent Row Resistance Band
Stand with your upper torso bent to 45 degrees. Grasp the resistance band securely with your hand holding it like a hammer and gently pull your arm backwards with your elbow next to your body, hold for 3 seconds and then gently roll it back down. Perform 3 sets of 10 repetitions, three times per day.


Triceps Extension Curls Resistance Band
Ensure proper upright posture when performing tricep curls. This will ensure the rest of the shoulder is working properly to support each repetition. Grasp the resistance band securely with your hand on one end with the other end under your foot. Hold it behind and above your shoulder with your arm fully bent above above your head. Gently curl your arm up toward the ceiling, hold for 3 seconds and then gently roll it back down. Perform 3 sets of 10 repetitions, three times per day.

ADVANCED


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, hold for 3 seconds, then lift back up to the starting position. Your hands should be just outside shoulder width and on a 45 degree angle. Perform 3 sets of 10 repetitions, three times per day.


Ball Bouncing Dynamic Strengthening (Shoulder, Elbow, Wrist, and Hand)
Practice bouncing different size balls to develop dynamic control of your strength through your shoulder, elbow, wrist, and hand. Perform 3 sets of 10 repetitions, three times per day..



ELBOW AND WRIST WEIGHTS

Bicep Curls Dumbbell
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, hold for 3 seconds and then gently roll it back down. Perform 3 sets of 10 repetitions, three times per day.

Hammer Curls Dumbbell
Ensure proper upright posture when performing hammer curls. Grasp the dumbbell securely with your hand holding it like a hammer and gently curl your arm up toward your shoulder, hold for 3 seconds and then gently roll it back down. Perform 3 sets of 10 repetitions, three times per day.

Single Arm Bent Row Dumbbell
Stand with your upper torso bent to 45 degrees. Grasp the dumbbell securely with your hand holding it like a hammer and gently pull your arm backwards with your elbow next to your body, hold for 3 seconds and then gently roll it back down. Perform 3 sets of 10 repetitions, three times per day.

Triceps Extension Curls Dumbbell
Ensure proper upright posture when performing tricep curls. This will ensure the rest of the shoulder is working properly to support each repetition. Grasp the dumbbell securely with your hand and hold it behind and above your shoulder with your arm fully bent above above your head. Gently curl your arm up toward the ceiling, hold for 3 seconds and then gently roll it back down. Perform 3 sets of 10 repetitions, three times per day.

Flexion Curls (Barbell)
Ensure proper upright posture when performing bar bell flexion curls. Grasp the barbell securely with your hands evenly apart and gently curl the bar up toward your shoulder, hold for 3 seconds and then gently roll it back down. Perform 3 sets of 10 repetitions, three times per day.

Wrist Rotation Strengthening (Dumbbell)

Stand in an upright posture with your elbow at right angles with the dumbbell in your hand and slowly twist clockwise hold for 3 seconds and then anticlockwise and hold for 3 seconds. Perform 3 sets of 10 repetitions, three times per day.

Triceps Extension Plate
Ensure proper upright posture when performing tricep curls. Grasp the plate securely with both your hands and hold it above your head. Gently lower the plate behind your head, hold for 3 seconds, and then gently roll it back up and hold for 3 seconds. Perform 3 sets of 10 repetitions, three times per day.

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, hold for 3 seconds and then push it back up until the arm is straight. Perform 3 sets of 10 repetitions, three times per day..