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4)Resistance
Sets
Reps
Rep
Duration
Weight
Tubing
Color
Isometricwristextension
(bendback)
10
0:0
None
Assumeastandingorseatedpositionwithyourinvolvedwrist/forearmresting
onatablepalmdown.Placeyourotherhandontopofyourinvolvedhand.
Trytoraiseyourbottomhandwhileusingyourtophandtoresistmovement.
Holdcontractionfor6seconds,thenrelax.Performaconsecutivenumberof
repetitionsrecommendedrestbetweensets.
5)Resistance
Sets
Reps
Rep
Duration
Weight
Tubing
Color
Isometricwristflexion
(bend)
10
0:0
None
Assumeastandingorseatedpositionwithyourinvolvedwrist/forearmresting
onatablepalmup.Placeyourotherhandontopofyourinvolvedhand.
Trytoraiseyourbottomhandwhileusingyourtophandtoresistmovement.
Holdcontractionfor6seconds,thenrelax.Performaconsecutivenumberof
repetitionsrecommendedrestbetweensets.
6)Resistance
Sets
Reps
Rep
Duration
Weight
Tubing
Color
Isometricwristpronation
(turndown)
10
0:0
None
Assumeastandingorseatedpositionwithyourinvolvedwrist/forearmresting
onatablepalmup.Placeyourotherhandontopofyourinvolvedhand.
Trytorotateyourbottomhanddownwhileusingyourtophandtoresist
movement.
Holdcontractionfor6seconds,thenrelax.Performaconsecutivenumberof
repetitionsrecommendedrestbetweensets.
7)Stretching
Sets
Mediannervestretch/glidewrist1
extension
Reps
RepDuration
Frequency
0:30
Assumeanuprightstandingpositionwithaneutralcervicalspine.
Beginwithelbow,wristandfingersbentandyourhandatyourchest.
Movearmdownslowlyandouttothesidewithyourpalmfacingforward.
Extendyourwristbackwardkeepingfingersstraight.Youshouldfeelaslight
pullinginyourarm.
Hold30seconds,thenrelaxorperformasarepetitionbasedexercise
focusingonglidingnerve.
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