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GENTLE EXERCISES FOR THE FOREARM

GENTLE EXERCISES FOR THE FOREARM

December 10, 2022

Here are two exercises that will help maintain flexibility in the forearm muscles, and two to strengthen the muscles.

Please consult your physician or physical therapist before performing this exercise or any other.

Wrist Flexors Stretch

  • Place one arm straightening in front of your face, palm facing down
  • Slowly pull your fingers back towards the chest using the opposite hand.
  • During exercise, keep your elbow straight
  • Continue to do so
  • Reps: 3
  • Sessions: 2 Everyday
  • Hold Time: 20s

Wrist Extensors Stretch

  • Place one arm straight ahead, palm down.
  • Slowly pull your fingers back towards the stomach using your opposite hand until you feel a stretch.
  • During exercise, keep your elbow straight
  • Continue to do so
  • Reps: 3
  • Sessions: 2 Everyday
  • Hold Time: 20s

Resisted Wrist Curl Exercise

  • Place one arm behind your head and the palm facing up. Weight in your hand.
  • Keep your wrist bent toward the ceiling while keeping your forearm on support
  • Continue to do so
  • Sets: 2
  • Reps: 10
  • Sessions: 1 session, 2x per week
  • Hold Time: 5s
  • Resistance as Tolerated (from 2-5 Pounds to begin)

Resisted Wrist Extension Exercise

  • Place one hand on your forearm and place the palm downward. Weight in your hands.
  • Keep wrist extended toward the ceiling while keeping your forearm on support
  • Continue to do so
  • Sets: 2
  • Reps: 10
  • Sessions: 1 session, 2x/week
  • Hold Time: 5s
  • As Tolerated (from 2-5 Pounds to begin)

Carpal Tunnel Syndrome Splint

A splint may be useful if you feel tingling, discomfort, or numbness in your thumb or hand.

This splint can be worn at night to maintain a neutral position for your hand and wrist. This will allow you to keep your carpal tunnel open, and ensure proper circulation to the median neuron. This can often reduce numbness, discomfort, and tingling.

Make sure that your wrist splint fits comfortably and is not too tight. Your index finger should be able to slip between the brace’s edges and your skin at both ends.

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