REPETITIVE STRAIN EXERCISE PROGRAM: (WRIST FRONT/BACK)


SYMPTOMS:
Tightness, discomfort, stiffness, general ache and/or stabbing pain on the backsides of the hands and forearms. A need to massage and/or stretch the hands, wrists and forearms.

           

VIEW EXERCISES USED:

  Palm-Up Elbow Moving*
Palm-Up Isolated

Pronation Isolated

Supination Isolated

 

IMPORTANT:Use Palm-Up and Thumb-Up Elbow Moving unless you experience ANY discomfort in the elbow region while performing these exercises (not including post-exercise soreness, fatigue, etc.) Revert to using Palm-Up and Thumb-Up Isolated, still following the required number of sets and repetitions.

WEEK #1       3 sets / 12-20 repetitions                2X Daily         3 days wk

 3-sets: Palm-Up Elbow Moving or Palm-Up Isolated
* Perform 3 sets in the morning and 3 sets in the afternoon / evening*
 

 

WEEK #2-3   4 sets / 12-20 repetitions                 2X Daily         5 days wk

1-set:  Palm-Up Elbow Moving or Palm-Up Isolated                            
1-set:  Pronation   
1-set:  Supination   
1-set:  Palm-Up Elbow Moving or Palm-Up Isolated
    
* Perform 4 sets in the morning and 4 sets in the afternoon / evening*


WEEK #4-8      6 sets / 12-20 repetitions              2X Daily         6 days wk      

1-set:  Palm-Up Elbow Moving or Palm-Up Isolated                                         
2-sets: Pronation
      
2-sets: Supination
      
1-set:  Palm-Up Elbow Moving or Palm-Up Isolated         
  
* Perform 6 sets in the morning and 6 sets in
the afternoon / evening*

WEEK #9-12     8 sets / 12-20 repetitions              2X Daily         6 days wk

2-set:  Palm-Up Elbow Moving or Palm-Up Isolated                                         
2-sets: Pronation
      
3-sets: Supination
      
1-set:  Palm-Up Elbow Moving or Palm-Up Isolated    
     
* Perform 8 sets in the morning and 8 sets in
the afternoon / evening*  

 

 

PROGRESSIVE RESISTANCE: Increase exercise resistance each week by moving up the Band Clasp/shortening the band length.