GENERAL INFORMATION ON
ELBOW, WRIST AND HAND STRETCHES
Note: Please consult with your Chiropractor prior to commencing these exercises
Easy
ELBOW AND WRIST STRETCHES
Wrist Flexion Stretch (Stretching the Wrist Extensors)
With your arm straight out, elbow extended (straight) gently bend your hand down towards the floor and grasp your fingers with the opposite hand and gently pull your fingers and wrist back towards you, hold for 3 seconds and then relax. This stretch can be modified by gently twisting the wrist outwards or inwards before starting the stretch. Perform 1 set of 10 stretches, three times per day.
Wrist Extension Stretch (Stretching the Wrist Flexors)
With your elbow straight bend your wrist and gently pull your hand backwards (as shown) until you feel a stretch along the bottom of your arm and through your wrist. This stretch can be modified by gently twisting the wrist outwards or inwards before starting the stretch. Perform 1 set of 10 stretches, three times per day.
Wrist Side Stretch Up (Radial Deviation Stretch)
With your elbow straight and your arm out in front of you with your thumb pointing up, clasp your fingers, then slowly and gently bend your wrist up, hold for 3 seconds and then relax. Perform 1 set of 10 stretches, three times per day.
Wrist Side Stretch Down (Ulnar Deviation Stretch)
With your elbow straight and your arm out in front of you with your thumb pointing up, clasp your fingers, then slowly and gently bend your wrist down, hold for 3 seconds and then relax. Perform 1 set of 10 stretches, three times per day.
Prayer Sign Stretch (Wrist Flexor Stretch)
Place each hand together at your palms in the prayer position. Gently push your palms together and bring your palms downwards (you should feel a stretch on the underside of your arm), hold for 3 seconds and then relax.Perform 1 set of 10 stretches, three times per day.
THUMB AND FINGER STRETCHES
Thumb All directions Stretch
Bend and flex your thumb downwards as it will go, hold for 3 seconds, and then relax. Then slowly push it through as many directions as possible (e.g. go through each time on a clock face and stretch at each time). Perform 1 set of 10 stretches, three times per day.
Fingers Out Stretch (Fingers Abduction Stretch)
Spread your fingers apart as wide as possible, hold for 3 seconds, and then relax. Perform 1 set of 10 stretches, three times per day.
Intermediate
ELBOW AND WRIST STRETCHES
Elbow Flexion Stretch (Assisted)
Bend your elbow all the way until it is fully flexed. Grip your opposite hand around your wrist. Gently apply further pressure to enhance the stretch, hold for 3 seconds, and then relax. Perform 1 set of 10 stretches, three times per day.
Elbow and Wrist Extension Stretch (Wall Assisted)
Whilst standing extend your arm,elbow extended, and twisted with your fingers facing down pressed against the wall. Gently apply further pressure to enhance the stretch through your elbow and wrist, hold for 3 seconds, and then relax. Perform 1 set of 10 stretches, three times per day.
Advanced
ELBOW AND WRIST STRETCHES
Elbow Extension Stretch (Assisted)
Whilst seated rest your arm face up over your knee on the same side.Grip your opposite hand around your wrist. Gently apply further pressure to enhance the stretch, hold for 3 seconds and then relax. Perform 1 set of 10 stretches, three times per day.
