Newsletter Video, September 2020

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Gentle Exercises for the Forearm

Below are 2 exercises to maintain flexibility of the forearm muscles and two exercises to maintain strength of the muscles.

Disclaimer: before you do this or any other exercises, please contact your physical therapist or physician.

Wrist Flexors Stretch

• Straighten one arm in front of you with palm facing down
• Using opposite hand, slowly pull fingers up and back toward chest until a stretch is felt
• Keep elbow straight during exercise
• Repeat as instructed
• Reps: 3
• Sessions: 2 Everyday
• Hold Time: 20s

Wrist Extensors Stretch

• Straighten one arm in front of you, palm facing down
• Using opposite hand, slowly pull fingers down and back toward stomach until a comfortable stretch is felt
• Keep elbow straight during exercise
• Repeat as instructed
• Reps: 3
• Sessions: 2 Everyday
• Hold Time: 20s

Resisted Wrist Curl Exercise

• Sit with one arm supported and palm facing upward, weight in hand
• Flex wrist toward ceiling, keeping forearm resting on support
• Repeat as instructed
• Sets: 2
• Reps: 10
• Sessions: 1 session 2x/week
• Hold Time: 5s
• Resistance: As Tolerated (2-5 pounds to start)

Resisted Wrist Extension Exercise

• Sit with one forearm supported and palm facing downward, weight in hand
• Extend wrist toward ceiling, keeping forearm resting on support
• Repeat as instructed
• Sets: 2
• Reps: 10
• Sessions: 1 session 2x/week
• Hold Time: 5s
• Resistance: As Tolerated (2-5 pounds to start)

Carpal Tunnel Syndrome Splint

If tingling, discomfort, and/or numbness in the thumb and hand wake you at night, a splint can be helpful.

Wear this splint at night to help maintain a neutral position of your wrist and hand. By doing so you will keep the carpal tunnel open and maintain proper circulation to the median nerve. This often eliminates the tingling, discomfort, and/or numbness.

NOTE: make certain that the wrist splint is comfortable and not too tight. You should be able to slip your index finger between the brace and your skin on both ends of the brace.

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Disclaimer

The information in this video is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional healthcare advice or services. The information should not be considered complete or exhaustive and should not be used for diagnostic or treatment purposes without first consulting with your physical therapist, occupational therapist, physician or other healthcare provider. The owners of this website accept no responsibility for the misuse of information contained within this website.