gaqloco.blogg.se - Physiotools hand exercises

Rotate your forearm, so that your palm faces up and then down.

Stand or sit with your arm at your side with the elbow bent to 90 degrees, palm facing down.

Repeat the same motions with the elbow bent at your side, palm facing up.

Move the hand upward until you feel a gentle stretch.

Place your forearm on a table on a rolled-up towel for padding with your hand hanging off the edge of the table, palm down.

Do one set of 10 repetitions, three times a day. These exercises move your wrist and fingers through their normal ranges of motion and require all the hand's tendons to perform their specific functions. If your normal range of motion is impaired-if you can't bend your thumb without pain, for example you may have trouble doing ordinary things like opening a jar. Your muscles and tendons move the joints through arcs of motion, as when you bend and straighten your fingers. If you feel numbness or pain during or after exercising, stop and contact your doctor.

All exercises should be done slowly and deliberately, to avoid pain and injury. However, if your hand condition is painful or debilitating, it's best to get exercise advice from a physical therapist. These are helpful for inflammation of the tendons (tendinitis) and nonpainful arthritis conditions.īelow you will find five commonly recommended exercises for hand and wrist problems. Other exercises strengthen muscles around a joint to generate more power or to build greater endurance. These exercises are helpful for osteoarthritis as well as tennis elbow and golfer's elbow-but not when the joints are inflamed or painful. Some help increase a joint's range of motion or lengthen the muscle and tendons via stretching.

Therapists usually suggest specific hand exercises depending on the condition. If you find daily tasks difficult to do because you suffer from stiffness, swelling, or pain in your hands, the right exercises can help get you back in motion.