THUMB/WRIST (Thumb Side)



Symptoms: Pain located at the base MP joint and along the backside of the thumb, often with “popping” and/or “clicking” sensations, weakness and loss of motion. The condition can occur gradually due to overuse or suddenly from direct injury or trauma. Thumb motion may be difficult and painful, particularly when pinching or grasping objects.



EXERCISES

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

2) Thumb-Up Elbow Moving or Thumb-Up Isolated

3) Ulnar Deviation

                        4) 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 days wk

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

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

      1 set: Supination

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

 

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

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

.......1-set: Ulnar Deviation       

       2 sets: Supination            

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

        

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

       2-set: Thumb-Up Elbow Moving or Thumb-Up Isolated  

.......1-set: Ulnar Deviation       

       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!