GENERAL HAND STRENGTHENING

Performing this exercise program strengthens the finger abductors, wrist and forearm
supinators/pronators, and the finger, wrist and elbow extensors; stretches the finger adductors,
the wrist and forearm supinators/pronators, and the finger, wrist and elbow flexors.
Symptoms: Weakness, fatigue, cramping of the hand, wrist and/or forearm.

Exercises: 4
1) Palm-Up Elbow Moving* (pg. 30) or Palm-Up Isolated (pg. 31)
2) Palm-Down Isolated (pg. 34)
3) Pronation (pg. 35)
4) Supination (pg. 36)

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

Week #1: 3 sets / 10 repetitions, 2x daily, 3 days a week
3 sets: Palm-Up Elbow Moving* or Palm-Up Isolated
*Perform 3 sets in the morning, and 3 sets in the afternoon or evening.

Week #2-3: 4 sets / 12-20 repetitions, 2x daily, 4-5 days a week
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 or evening.

Week #4-8: 6 sets / 12-20 repetitions, 2x daily, 5-6 days a week
1 set: Palm-Up Elbow Moving* or Palm-Up Isolated
2 sets: Palm-Down Isolated
1 set: Pronation
1 set: Supination
1 set: Palm-Up Elbow Moving* or Palm-Up Isolated
*Perform 6 sets in the morning, and 6 sets in the afternoon or evening.

Week #9-12: 8 sets / 12-20 repetitions, 2x daily, 6 days a week
1 set: Palm-Up Elbow Moving* or Palm-Up Isolated
2 sets: Palm-Down Isolated
2 sets: Pronation
2 sets: Supination
1 set: Palm-Up Elbow Moving* or Palm-Up Isolated
*Perform 8 sets in the morning, and 8 sets in the afternoon or evening.

Increase exercise resistance each week by moving up the Band Clasp/shortening the band
length. Track your progress using the Progress Chart. (pg. 48)