A. 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 (dorsal extension), and hold it in the most dorsal extension 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 insist on the most radial and ulnar deviation position for 5 seconds each.
4, when practicing, 3 sets of 10 times per day, each set, each time each position for 5 seconds.
Second, wrist stretching exercises
1, with the help of the healthy side of the hand to practice the affected side of the wrist joint stretching exercises.
2, first press the back of the affected hand so that the wrist joint as far as possible to flex, maintain the posture does not move.
3.Hold the palm or fingers of the affected hand to stretch the wrist joint as far as possible, and maintain the posture.
4, pay attention to keep the affected elbow joint in a straight position.
5. When practicing, 3 sets of 3 times per day, each set of 15-30 seconds for each position.
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 does not move.
3, practice, 3 groups per day, 3 times each 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.Be careful to keep your torso straight.
5.Practice, 3 sets per day, 10 times per set, each time adhere to 5 seconds.
Five, wrist dorsiflexion exercises
1, palm down, hand holding a drink or dumbbell.
2, uniform upward force to make the wrist joint dorsal extension, 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 rubber 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.