A. Wrist mobility exercises
1. gentle forward flexion of the wrist joint (flexion), holding 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 dorsally extended position for 5 seconds.
3. gently move the wrist joint to the thumb side and little finger side of the hand (radial deviation and ulnar deviation), holding it in the most radial and ulnar deviation position for 5 seconds each.
4. Practice with 3 sets of 10 reps per day, holding each position for 5 seconds each time.
Two, wrist stretching exercises
1, with the help of the healthy side of the hand to practice the affected wrist joint stretching exercises.
2, first press the back of the affected hand to make the wrist joint as much as possible flexion, maintain the posture of immobility.
3.Then hold the palm or fingers of the affected hand to stretch the wrist joint as far as possible, maintaining the posture.
4, pay attention to keep the affected elbow joint in a straight position.
5, exercises, 3 groups per day, 3 times each group, each time each position adhere to 15-30 seconds.
Three, flexor tendon sliding exercises
1, palms open, five fingers together.
2, slowly to the nodes of the interphalangeal joint flexion, so that the four fingers flexed to point to the palm of the hand, and maintain the posture of immobility.
3.Practice, 3 groups per day, 3 times per group, each time adhere to 5 seconds.
Four, scapula squeeze exercise
1, sitting or standing position, arms down, shoulders naturally relaxed.
2, shoulder back force, the bilateral scapulae to the middle squeeze, try to make the inner edge of the scapulae converge.
3.Maintain the position in the closest position without moving, then slowly relax back to the original position.
4, pay attention to keeping the trunk straight.
5.Practice, 3 sets per day, 10 times per set, each time adhere to 5 seconds.
Five, wrist dorsiflexion exercises
1, palm down, collect me a drink or dumbbell.
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, 10 times per set.
Six, grip strength exercises
1, hand grip like a leather ball or rubber band.
2, grip hard, and maintain the posture does not move.
3, practice, 3 groups per day, each group of 10 times, each time adhere to 5 seconds.