Hand / Wrist Stretching and Strengthening

Transcription

1 IMG PHYSICAL THERAPY 805 N. Richmond St., Suite 103Fleetwood, PA IMGPT.COM Chris Gordos, DPT Center Manager Eric Parrish, MPT Staff Therapist Hand / Wrist Stretching and Strengthening Home Exercise Sheet Rehabilitation ofthehand / wristmay take anextended period oftime. Aloss ofstrength, range of motion, anduseis common after aninjury orsurgery. Your strength, range ofmotion, anduseofthe hand / wrist can beregained. It may become frustrating at times, butyou can besuccessful withhard work, patience, andlistening to your body. When you are exercising on your own athome there are some things to remember... O Any specific exercise thatcauses pain is hindering the healing process for your injury and should be modified or discontinued. O Swelling after exercise indicates that the exercise is too difficult orit isnot being done correctly. You need to change your program to eliminate the problem. Be sure toice thatarea of swelling and use compression wrap as necessary. o Re-injuries during the rehabilitation process will slow your progress. If you get recurring pain either lower the resistance; lower the number of sets or repetitions; or reduce the range of motion toavoid the area of pain. O You should experience muscle soreness, dull ache, fatigue, and stretching sensations, but the exercises shouldnot increase the pain or swelling. O When indoubt about how much weight touse for exercises, guess low. It is safer and easier toadd weight than tohurt yourself with too much weight. O Consult your Physician or Physical Therapist if any problems arise or ifyou have any questions regarding an exercise. Itisbetter tomake sure thatyou are doing an exercise correctly than tocause further injury by doing an exercise incorrectly. These exercises areto be done 1time per day OR3to 5 days perweek. Perform 2 sets of15 repetitionsforstrengthening exercises. Stretching isperformed 3-15 times holding seconds each time. Ice for 15minutes after exercising. Do not ice before exercising.

2 RoutineFor: Program Elbow Created By: Eric Parrish / Chris Gordos HAND -13 Wrist Flexor Stretch HAND -14 Wrist Extensor Stretch Keeping elbow straight, grasp injured hand andslowly bend wrist back until stretch is felt. Hold 30 seconds. Relax. Repeat_2z5_times per set. Do. sets per session. Keeping elbowstraight, grasp injuredhand and slowly bend wrist forward until stretch is felt. Hold 30 seconds. Relax. Repeat 3-5 times per set. Do 1 sets per session. HAND - 40 PROM: Wrist Radial / Ulnar Deviation HAND - 20 Forearm Pronation Stretch With injured hand in handshake position, grasp and slowly turn to palm down position untilstretch is felt. Hold 30 seconds. Relax. Grasp injured hand with other hand and gently stretch hand andwristfromsideto sideas far as possible. Holdeach position 30seconds. Relax. Repeat 3-5 times per set. Do _1 sets per session. HAND -19 Forearm Supination Stretch Repeat 3-5 timesper set. Do 1 sets per session. HAND - 8 AROM: Finger Flexion / Extension Withinjuredhand in handshakeposition, grasp andslowly turnto palmup until stretch is felt. Hold 30 seconds. Relax. Actively bendfingers of injured hand. Start with knuckles furthest from palm, and slowly make a fist. Hold 10 seconds. Relax. Then straighten fingers as far as possible. Repeat 3-5 times perset. Do 1 setsper session. Repeat 10 times perset. Do 1 sets per session. Copyright , VHI Page 1 of4

3 Routine For: Program Elbow Created By: EricParrish / Chris Gordos HAND - 38 PROM: Elbow Flexion / Extension HAND - 63 Wrist Flexion: Resisted Grasp injured arm at wrist and gently bend elbow as far as possible. Then straighten arm as far as possible. Hold each position 30 seconds. With injured palm up, poundweightin hand, bend wrist up. Return slowly. Repeat per set. 3-5 times Do 1 sets per session. Do 1-2 sessions per day. HAND - 64 Wrist Extension: Resisted HAND - 65 Wrist Ulnar Deviation: Resisted With injured palm down, pound weight in hand, bend wristup. Returnslowly. Do 2 sets per session. HAND - 66 WristRadial Deviation: Resisted With injured thumb down and pound weight inhand, bend wristup. Return slowly. HAND - 48 Forearm Pronation / Supination: Resisted (Sitting) With injured thumb up, pound weight inhand, bend wristup. Returnslowly. Copyright , VHI With injured forearm supported, grasp object and gently rotate palm up, then down, as far as possible without pain. Page 2 of4

4 Routine For: Program Elbow Created By: Eric Parrish / Chris Gordos HAND - 70 Wrist Elbow Flexion: Resisted - Palm Up HAND - 71 Elbow Extension: Resisted With injured arm straight, palmforward, holding pound weight, bend elbow. Return slowly. \ H i Lie on back, pound weight in injued hand, arm up, elbow bent and supported. Straighten elbow. Return slowly. Repeat 15 timesper set. i / Repeat 15 timesper set. HAND - 35 Elbow Flexion: Resisted HAND - 36 Elbow Extension: Resisted With tubing wrapped aroundinjuedfist and other end secured under foot, curl amiup as far as possible. With tubing wrapped around injued fist and other end anchored, straighten elbow. Repeat 15_ times per set. SHOULDER - 44 Strengthening: Resisted Internal Rotation Repeat_L5 times per set. Do 2 sets per session. Do 1 sessions per day. SHOULDER - 43 Strengthening: Resisted External Rotation Hold tubingin injuedhand, elbow at side and forearm out. Rotate forearm in across body. Hold tubing in injuedhand, elbow at side and forearm across body. Rotate forearm out. Repeat_J5_ times per set. Do 2 sets per session. Do 1 sessions per day. Copyright , VHI Page3 of4

5 Routine For: Program Elbow Created By: Eric Parrish / Chris Gordos SHOULDER - 45 Strengthening: Resisted Extension SHOULDER-75 Strengthening: Scaption - with ExternalRotation Hold tubing in injued hand, arm forward. Pull arm back, elbow straight. ) Holding poundweight, raise injued armdiagonally from hip to shoulder height, (NOT AS PICTURED) Keep elbow L/ \ straight, thumb up. ^ i!/ Ljf;fZ^r\ ^*\ \ Do 1 sessionsper day. Do 1 sessionsper day. SHOULDER- 84 ROM: Abduction (Standing) SHOULDER-83 ROM: Flexion (Standing) Bringarmsstraight out in front to shoulder height (NOT AS PICTURED), without pain. Keepthumbs facingup. pounds. Bring arms straight out from sides and raise arms only to shoulder height (NOT AS PICTURED)without pain. pounds HAND-47 Towel Roll Squeeze With injured forearm resting onsurface, gently squeeze towel. Copyright , VH1 Page 4 of4

6 The Tray Exercise -The purpose ofthis exercise is toglide the nerves to allow for improved motion while performing in safe range. Correct Performance of the Exercise:' 1." Start by lifting your rib cage as high as possible (Can often be accomplished by taking in adeep breath) 2. Bend both Elbows to 90 so thatyour palms are facing up. Imagine thatyou arecarrying a full tray. 3. Lift your shoulders straight up towards your ears. Must be done'in apain-free range. 4. Straighten your elbows, while keeping shoulders shrugged up. 5. If still pain/symptom free attempt to bend wrist so palm's are facing UP / DOWN. 6. Return arms to step #2, as if holding a tray. 7. Relax/lower your shoulders to a natural position. Frequency: The exercise should be performed up to 30 times aday. In the beginning at atime will be tough enough. Remember that the exercises should not cause pain or increase your symptoms dramatically. %s TENDON GLIDING STRAIGHT HOOK FIST Sit in:astraight back chair supported to the level ofyour shoulder blades. Your bottom should be as far back in the chair aspossible. Relax against the back ofthe chair. Perform 30 Slowlydraw your head backwards, keeping your eyes level. The movement is similar to avoiding something being pushed in your face. Try to make me movement smoothand draw your head further back with each repetition. _repetitions every DaV. TABLE TOP STRAIGHT FIST 1. Start with your fingers and wrist straight every time. 2. Make each type of fist 10 times. Hold about 5 seconds. 3. Do these exercises 2 times evprv Haw