Forearm Program
Wrist Flexor Stretch
Stand with arms outstretched and fingers pointed down. Place palm against the wall at approximately waist height. Slowly move palm up wall until a stretch is felt in the forearm. Do not elevate shoulder during this exercise. Hold 10 seconds. Repeat 3 times on each arm. Perform 3 times a day.
Wrist Extensor Stretch
Stand with arms outstretched and fingers pointed down. Place the back of the hand against the wall at approximately waist height. Slowly move hand up wall until a stretch is felt in the forearm. Do not elevate the shoulder. Hold 10 seconds. Repeat 3 times on each arm. Perform 3 times a day.
Other Forearm Stretches
Begin with your elbow straight, palm facing away from you, and fingers pointed down. Loosely grasp your fingers with the opposite hand. Pull fingers back towards your body and hold for 10 seconds. Release and rest for a few seconds. Repeat 2 more times. Perform on the other arm.
Now, turn you forearm around so that your palm is facing you. Grasp hand behind the knuckles and pull back towards your body, holding for 10 seconds. Repeat 2 more times. Perform on other arm. Perform 3 times a day.
Hammer Stretch
Rest arm on table keeping elbow straight. Hold a hammer with the head of the hammer at the thumb side of the hand. Let the forearm rotate so the head of the hammer points toward the ceiling. Repeat 10 times with each arm. Perform 3 times per day.
Wrist Flexion Strengthening
Rest arm on table with palm facing up. Hold a 1lb. weight in hand or use a 16oz. can of food. Keeping elbow straight, bend wrist up as shown. Lower and repeat for 10 repetitions. Perform 3 times a day.
Wrist Extension Strengthening
Rest arm on table with palm facing down. Hold a 1lb. weight in hand or use a 16oz. can of food. Keeping elbow straight, bend wrist up as shown. Lower and repeat for 10 repetitions. Repeat 3 times a day.
Radial Deviation Strengthening
Rest arm on table with your thumb up. Hold a 1lb. weight in hand or use a 16oz. can of food. Keeping elbow straight, bend wrist up as shown. Lower and repeat for 10 repetitions. Perform 3 times a day.
