Getting Stable: Elbow, Wrist, and Hand

So you’ve seen your chiropractor and have a diagnosis for your elbow, wrist, or hand pain. You’re using all your self-care pain control strategies and have started getting the area mobile. Now is the time to get the area strong and stable. But first, always remember that these movements are:

  1. There to help not hurt - mild discomfort is ok, but if the movement is making your pain worse you need to stop and try again tomorrow and/or consult your chiropractor

  2. Meant to be used regularly and consistently - doing them ‘once in a while when I remember’ isn’t helping anyone

  3. Not to be rushed

  4. Done at your own risk

Phase Two: Strengthening & Stabilizing

  • Perform these (or just those recommended by your chiropractor) 2-3 times per day (or more if you feel that it helps) for 2-3 sets per movement to get the best results
  • Use the order provided, but skip any that aggravate your condition
  • Only perform moves labeled ‘b’ once you are proficient at the ‘a’ version

Position: Seated/Standing

 1. Ball/Sock Squeeze

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2. Band/Sock Finger Extension

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3a. Isometric Wrist Curl

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3b. Band Wrist Curl

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4a. Isometric Wrist Extension

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4b. Band Wrist Extension

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5a. Isometric Palm Down

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5b. Band Palm Down

elbow exercises, wrist exercises, tennis elbow stretch, elbow pain, wrist pain, hand pain, wrist pain causes, elbow pain causes, rugpyn, chiropraktisyn, chiropractor, chiropractors, Cape Town Chiropractor, Cape Town Chiropractors, chiropractor near me, Chiropractor Cape town, Chiropractor Sea Point, Chiropractor Claremont, chiropractor southern suburbs, chiropractor cape town southern suburbs, cape town chiropractor, claremont chiropractor, neck pain, back pain, back pain relief, sore back, sciatica, sciatica pain relief, sciatica treatment, pinched nerve, Headache, Massage Cape Town, Massage Sea Point, Massage Claremont, Posture, wellness, Dr Garth Roberts, Dr Murray McDonald, Dr Stefan EloffWith elbow bent 90 degrees and palm up, grasp one end of an exercise band in your hand (end toward your pinky finger) and secure the other end (or just step on it). Slowly turn the palm down as far as you can comfortably then slowly lower to the start. Repeat for 10-15 reps.

 

 

6a. Isometric Palm Up

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6b. Band Palm Up

elbow exercises, wrist exercises, tennis elbow stretch, elbow pain, wrist pain, hand pain, wrist pain causes, elbow pain causes, rugpyn, chiropraktisyn, chiropractor, chiropractors, Cape Town Chiropractor, Cape Town Chiropractors, chiropractor near me, Chiropractor Cape town, Chiropractor Sea Point, Chiropractor Claremont, chiropractor southern suburbs, chiropractor cape town southern suburbs, cape town chiropractor, claremont chiropractor, neck pain, back pain, back pain relief, sore back, sciatica, sciatica pain relief, sciatica treatment, pinched nerve, Headache, Massage Cape Town, Massage Sea Point, Massage Claremont, Posture, wellness, Dr Garth Roberts, Dr Murray McDonald, Dr Stefan EloffWith elbow bent 90 degrees and palm down, grasp one end of an exercise band in your hand (end toward your thumb) and secure the other end (or just step on it). Slowly turn the palm up as far as you can comfortably then slowly return to the start. Repeat for 10-15 reps.

 

 

7a. Isometric Tricep Extension

elbow exercises, wrist exercises, tennis elbow stretch, elbow pain, wrist pain, hand pain, wrist pain causes, elbow pain causes, rugpyn, chiropraktisyn, chiropractor, chiropractors, Cape Town Chiropractor, Cape Town Chiropractors, chiropractor near me, Chiropractor Cape town, Chiropractor Sea Point, Chiropractor Claremont, chiropractor southern suburbs, chiropractor cape town southern suburbs, cape town chiropractor, claremont chiropractor, neck pain, back pain, back pain relief, sore back, sciatica, sciatica pain relief, sciatica treatment, pinched nerve, Headache, Massage Cape Town, Massage Sea Point, Massage Claremont, Posture, wellness, Dr Garth Roberts, Dr Murray McDonald, Dr Stefan EloffWith your elbow bent at 90 degrees, place the back of your hand on a solid table or surface. Press the back of your hand onto the surface as hard as is comfortable without any movement. Hold for 10-15s, then slowly relax. Alternatively you can create resistance using your other hand.

 

 

 

 

7b. Band Tricep Extension

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8a. Isometric Bicep Curl

elbow exercises, wrist exercises, tennis elbow stretch, elbow pain, wrist pain, hand pain, wrist pain causes, elbow pain causes, rugpyn, chiropraktisyn, chiropractor, chiropractors, Cape Town Chiropractor, Cape Town Chiropractors, chiropractor near me, Chiropractor Cape town, Chiropractor Sea Point, Chiropractor Claremont, chiropractor southern suburbs, chiropractor cape town southern suburbs, cape town chiropractor, claremont chiropractor, neck pain, back pain, back pain relief, sore back, sciatica, sciatica pain relief, sciatica treatment, pinched nerve, Headache, Massage Cape Town, Massage Sea Point, Massage Claremont, Posture, wellness, Dr Garth Roberts, Dr Murray McDonald, Dr Stefan EloffWith your elbow bent at 90 degrees, place your palm up under a solid table or surface. Press your palm up into the surface as hard as is comfortable without any movement. Hold for 10-15s, then slowly relax. Alternatively you can create resistance using your other hand.

 

 

 

 

 

8b. Band Bicep Curl

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Once you are comfortable with these, it is time to move on to a more general exercise program – ask your chiropractor for details.

 

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