Elbow, Wrist And Hand Exercises

Elbow pain is usually due to work-related abnormal strain. Most of the muscles that move hands and fingers originate from the inner and outer sides of the elbow. Wrist, hand, and finger exercises thus strengthen elbows too. Arthritis, inflammatory or degenerative, leads to stiffness of joints. Stretching exercises improve the range of movements at these joints. Pain at the elbow after work can be relieved to some extent with a tightly applied elbow brace.

Elbow, Wrist And Hand Exercise

See general instructions about exercise

Elbow, Wrist And Hand Exercise 1
Wrist bend: Keep your outstretched hand straight and steady (support with another hand if required). Bend wrist upwards and downwards as far as possible.
Elbow, Wrist And Hand Exercise 2
Make tight fists and move towards the right and left as well as up and down at wrists. Move them clockwise and anticlockwise.
Elbow, Wrist And Hand Exercise 3
Wrist stretch: Hold your right hand straight with your palm facing down. Press right hand down with your left hand till you feel a stretch at the wrist. Stretch palm up in a similar manner. Do the same with your left hand. You can also do this exercise by pressing your palms on a table or wall.
Elbow, Wrist And Hand Exercise 4
Hold a softball in your palm and press it with all five fingers.
Elbow, Wrist And Hand Exercise 5
Wrap a rubber band around your fingers. Open out your fingers as much as you can. Then, repeat the same exercise with four fingers, excluding the thumb.
Elbow, Wrist And Hand Exercise 6
Place your arm pressed over your chest. Elbow should be at 90 degrees with the palm facing upwards. Turn your hand and palm downwards now. Hold for some time and return to the original position.
Shoulder Exercise 7
Press all fingers one by one on your thumb. Make a tight fist and open it completely. Move each of the three joints in every finger individually.

Exercises with the help of weight

You can do all types of exercises with the help of a dumbbell, water bottle (1 Liter = 1 Kg. / 2.2 Pounds), or a sandbag. Dumbbells are of different weights. Start with a small weight and increase slowly.

Sit in any relaxed position with head, neck, and back in one line.

Elbow, Wrist And Hand Exercise 7 A
Hold a weight in your hand while keeping your elbow steady. Lift, hold for some time and come back to the original position.
Elbow, Wrist And Hand Exercise 7 B
Hold the weight in the same manner with palms turned down and lift it.
Elbow, Wrist And Hand Exercise 7 C
Keep hand steady from elbow to wrist by keeping it on a table. Hold a weight and move your hand to the right, left, and in a circular manner.
Elbow, Wrist And Hand Exercise 7 D
Hold a weight while standing and bring it up by bending at the elbow. Hold for some time and bring the weight down slowly to straighten the hand once again.
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