GENERAL INFORMATION ON
 
ELBOW, WRIST AND HAND STRETCHES


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



BASIC



ELBOW AND WRIST STRETCHES


Wrist Flexion Stretch (Stretching the Wrist Extensors)
With your arm straight out, elbow extended (straight) gently bend your hand down towards the floor and grasp your fingers with the opposite hand and gently pull your fingers and wrist back towards you, hold for 3 seconds and then relax. This stretch can be modified by gently adjusting each stretch by twisting the wrist outwards and inwards finding more tension in each position. Perform 1 set of 10 stretches, three times per day.

Wrist Extension Stretch (Stretching the Wrist Flexors)
With your elbow straight bend your wrist and 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. Perform 1 set of 10 stretches, three times per day.


Wrist Side Stretch Up (Radial Deviation Stretch)
With your elbow straight and your arm out in front of you with your thumb side up clasp your fingers bend your wrist up, hold for 3 seconds and then relax. Perform 1 set of 10 stretches, three times per day.

Wrist Side Stretch Down (Ulnar Deviation Stretch)
With your elbow straight and your arm out in front of you with your thumb side up clasp your fingers bend your wrist down, hold for 3 seconds and then relax. Perform 1 set of 10 stretches, three times per day.

Wrist Extension Stretch (Stretching the Wrist Flexors)
With your elbow straight and your arm out in front of you bend your wrist and gently twist your arm (fingers rotating in an anti-clockwise direction) until you feel a stretch, hold for 3 seconds and then relax. Repeat by twisting in an anti-clockwise direction. Perform 1 set of 10 stretches, three times per day.


Prayer Sign Stretch (Wrist Flexor Stretch)
Place each hand together at your palms in the prayer position. Gently push your palms together and bring your palms downwards (you should feel a stretch on the underside of your arm), hold for 3 seconds and then relax.Perform 1 set of 10 stretches, three times per day.



THUMB AND FINGER STRETCHES


Thumb All directions Stretch
Bend and flex your thumb downwards as it will go, hold for 3 seconds, and then relax. Then slowly push it through as many directions as possible (e.g. go through each time on a clock face and stretch at each time). Perform 1 set of 10 stretches, three times per day.

Fingers Out Stretch (Fingers Abduction Stretch)
Spread your fingers apart as wide as possible, hold for 3 seconds, and then relax. Perform 1 set of 10 stretches, three times per day.




INTERMEDIATE



ELBOW AND WRIST STRETCHES


Elbow Flexion Stretch (Assisted)
Bend your elbow all the way until it is fully flexed. Grip your opposite hand around your wrist. Gently apply further pressure to enhance the stretch, hold for 3 seconds, and then relax. Perform 1 set of 10 stretches, three times per day.

Elbow and Wrist Extension Stretch (Wall Assisted)
Whilst standing extend your arm,elbow extended, and twisted with your fingers facing down pressed against the wall. Gently apply further pressure to enhance the stretch through your elbow and wrist, hold for 3 seconds, and then relax. Perform 1 set of 10 stretches, three times per day.


ADVANCED



ELBOW AND WRIST STRETCHES


Elbow Extension Stretch (Assisted)
Whilst seated rest your arm face up over your knee on the same side.Grip your opposite hand around your wrist. Gently apply further pressure to enhance the stretch, hold for 3 seconds and then relax. Perform 1 set of 10 stretches, three times per day.