Hand and wrist exercises at home for physical therapy

Many physical therapists believe that your wrist and hands are the areas most susceptible to stress motion due to improperly designed workstations. To prevent pain conditions such as carpal tunnel syndrome, you should perform hand and wrist exercises at home. If you’re in the area, visit the best San Diego Physical Therapy Clinic.

These are some of the possible conditions that can be caused by stress to the upper extremities

  • Carpal tunnel syndrome and cubital Tunnel Syndrome
  • Dysfunction of metacarpals, carpals and metacarpals
  • Tennis elbow and golfer’s elbow
  • Tenosynovitis

A survey has shown that carpal tunnel syndrome is a leading cause of wrist pain in 8 million Americans. It can be caused by repetitive stress motions.

Physical therapists often recommend that you do home-based wrist and hand exercises. You can use your household items to help prevent these conditions.

Carpal tunnel tendon glides

Follow these steps to complete this exercise

  • Your arm should be straight ahead, and your hand out as if to signal that you are stopping someone.  
  • Continue to gently bend your fingers until your fingers touch the base. This position should be held for 3 seconds
  • You can return to your open palm position
  • Now position your hand slowly in the shape of a fist. Gently squeeze.
  • For 3 seconds, hold this position
  • You can return to the open Palm position.
  • Place your hands in the L position and bend your fingers forward. Keep your knuckles straight.
  • This is the only position that your fingers and joints can move.
  • This position should be held for three seconds. Then, return to the same position with your open palm.
  • Place your fingers in a slanting position at the first joint and the middle joint. Your tip should touch your lower half. You must keep the joint connecting fingers to your hand straight. Keep this position for three seconds. Then, open your palm.

Rubber Band Finger Extension

You may have joint problems if you spend a lot of time on the computer or your fingers are in a slightly flexed posture from typing for hours every day. With the help of a rubber band, you can accomplish this. You can do this by using a rubber band.

  • Get a rubber band
  • Your forearm should rest on a table.
  • The rubber band should be placed around the tips your fingers
  • Slowly extend your fingers in opposition to the rubber band. This position should be held for 3 seconds. Then slowly return back to the original position
  • Repeat the process 10 to 15 times

We also do these exercises to help with wrist and hand problems. We can help! Visit the #1 Carmel Mountain Ranch Physical Therapy Clinic.

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