THUMB, LITTLE FINGER & WRIST (Centrally Located)

Symptoms: Tightness, discomfort and stiffness in wrist.

EXERCISES

1)       Palm-Up Elbow Moving or Palm-Up Isolated

2)       Pronation

3)       Supination

 

NOTE: Always utilize the Palm-Up Elbow Moving exercise UNLESS you experience ANY discomfort in the elbow region while performing the exercise, not including post-exercise soreness, fatigue, etc. If you are experiencing discomfort while performing the Palm-Up Elbow Moving exercise, replace it with the Palm-Up Isolated exercise, still following the required number of sets and repetitions.

 

 

 

WEEK #1         3 sets / 12-20 repetitions     2X Daily       3-5 days wk

      * Perform 3 sets in the morning and 3 sets in the afternoon / evening*

      3-sets: Palm-Up Elbow Moving or Palm-Up Isolated

 

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

      * Perform 4 sets in the morning and 4 sets in the afternoon / evening*

      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          

 

WEEK #4-8      6 sets / 12-20 repetitions     2X Daily       5-6 days wk

      * Perform 6 sets in the morning and 6 sets in the afternoon / evening*

      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       

   

WEEK #9-12     8 sets / 12-20 repetitions     2X Daily       5-6 days wk

      * Perform 8 sets in the morning and 8 sets in the afternoon / evening*

      1-set:  Palm-Up Elbow Moving or Palm-Up Isolated                                  

      3-sets: Pronation

      3-sets: Supination

      1-set:  Palm-Up Elbow Moving or Palm-Up Isolated

 

 

Increase exercise resistance each week, as tolerated, by moving the tubing clasp and shortening the tubing.  Mark the tubing each time BEFORE you move the tubing clasp, and then again AFTER the clasp has been moved, in order to mark the progress in strength that is being made.  Do this every time the resistance is increased!