WT-1 Wrist mobility exercises
1.Gently bend the wrist joint forward (flexion) and hold it in the most flexed position for 5 seconds.
2.Gently bend the wrist joint to the dorsal side of the hand (dorsiflexion) and hold it in the most dorsiflexed position for 5 seconds.
3.Gently move the wrist joint (radial and ulnar deviation) to the thumb side and pinky side of the hand, and hold it in the most radial and ulnar deviation position for 5 seconds each.
4. For the exercises, perform 3 sets of 10 reps per day, holding each position for 5 seconds each time.
WT-2 wrist joint stretching exercises
1.With the help of the healthy side hand, practice the stretching exercises on the affected wrist joint.
2, first press the back of the affected hand to make the wrist joint flex as much as possible, maintain the posture.
3, in moving the affected side of the palm or fingers so that the wrist joint as far as possible dorsal extension, maintaining the posture, and
4, pay attention to keep the affected elbow joint in a straight position.
5. When practicing, 3 sets of 3 times per day, insist on 15-30 seconds in each position.
WT-3 wrist dorsiflexion exercises
1.Stand facing a table or window sill with your palms on the table, fingertips forward, and keep your elbow joints straight.
2, lean your body forward and feel a pulling sensation on the palmar side of the wrist joint.
3, exercise, 3 sets of 3 times per day, each set of 15-30 seconds.
WT-4 wrist flexion stretching exercises
1.Stand facing a table or window sill with your palms propped up on the table, fingertips pointing toward you, and keep your elbows straight.
2.Tilt your body forward and feel the pulling sensation on the dorsal side of the wrist joint.
3.For the exercise, 3 sets of 3 times per day, hold for 15-30 seconds each time.
WT-5 forearm rotation front and back exercises
1, bend the elbow 90 degrees, forearm forward, five fingers together and extended.
2, palm down to maintain 5 seconds, then slowly rotate outward so that the palm up, maintain 5 seconds.
3, the exercise process to pay attention to the elbow joint is always close to the body, if it is easy to complete, you can hold a drink or dumbbell practice.
4. Practice with 3 sets of 10 reps each day.
WT-6 wrist flexion exercises
1, palm up, holding a drink or dumbbell in your hand
2, uniform upward force to make the wrist flexion, and then slowly relax back to the original position.
3, according to their own practice can be appropriate to increase the weight of dumbbells.
4, the exercise, 3 sets per day, each set of 10 times.
WT-7 wrist dorsiflexion exercises
1, palm down, hold a drink or dumbbell in your hand.
2, uniform upward force to make the wrist dorsiflexion, and then slowly relax back to the original position.
3, according to their own practice can be appropriate to increase the weight of dumbbells.
4, practice, 3 sets per day, each set of 10 times.
WT-8 grip strength exercises
1, hand grip rubber ball or rubber band.
2, grip hard, and maintain the posture of immobility.
3, practice, 3 sets per day, each set of 10 times, each time adhere to 5 seconds.