Hold a tennis ball (or a rolled-up sock)
in your hand.
Make a fist around the ball (or sock) and
squeeze.
Hold for about 6 seconds, then relax for up to 10
seconds.
Repeat 8 to 12 times.
Switch the ball (or
sock) to your other hand and do 8 to 12 times.
Wrist deviation
Sit so that your arm is supported but
your hand hangs off the edge of a flat surface, such as a table.
Hold your hand out like you are shaking hands with
someone.
Move your hand up and down.
Repeat this motion
8 to 12 times.
Switch arms.
Try to do this exercise
twice with each hand.
Wrist curls
Place your forearm on a table with your
hand hanging over the edge of the table, palm up.
Place a 1- to
2-pound weight in your hand. This may be a dumbbell, a can of food, or a filled
water bottle.
Slowly raise and lower the weight while keeping your
forearm on the table and palm facing up.
Repeat this motion 8 to 12
times.
Switch arms, and do steps 1 through 4.
Repeat
with your hand facing down toward the floor. Switch arms.
Biceps curls
Sit leaning forward with your legs
slightly spread and your left hand on your left thigh.
Place your
right elbow on your right thigh, and hold the weight with your forearm
horizontal.
Slowly curl the weight up and toward your chest.
Repeat this motion 8 to 12 times.
Switch arms, and do
steps 1 through 4.
Last Updated: January 28, 2009
Medical Review:
William M. Green, MD - Emergency Medicine Adam Husney, MD - Family Medicine Kenneth J. Koval, MD - Orthopedic Surgery, Orthopedic Trauma Patrick J. McMahon, MD - Orthopedics
