Wrist & Elbow Exercises

Holding a dumbbell, with the forearm supported on your thigh, slowly turn the palm facing up and then slowly turn the palm facing down. Make sure to hold the elbow still and only move the forearm. Hold for a count of 3 and return to neutral.

3 sets of 15 reps, 4-5 times per week

Hold the arm with the elbow straight and palm facing up. Grasp the involved hand at the fingers and stretch the wrist backward, until a stretch is felt on the inside of the forearm. Hold for a count of 10. 

1 set of 5 reps, 5 times per week, 2x per day

Hold the arm with the elbow straight and palm facing down. Push downward on the back of the involved hand until a stretch is felt in the muscles no the outside of the forearm. Hold for a count of 10. 

1 set of 5 reps, 4-5x per week, 2x per day.

Begin this exercise with a rubber band secured around all four fingers and your thumb. Your hand should be slightly cupped. Gently spread your fingers and thumb apart, hold for 5 seconds then slowly return back to the starting position and repeat. 

Tip: Make sure to keep your fingers and wrist as straight as you can during this exercise.

3 sets of 10 reps, 4-5x per week, 2x per day