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:
- 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
- Meant to be used regularly and consistently – doing them ‘once in a while when I remember’ isn’t helping anyone
- Not to be rushed
- 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
Grasp a small, malleable ball in your fist (or use a roll of socks). Slowly squeeze the ball as hard as is comfortable. Hold for 10-15s, then slowly relax.
2. Band/Sock Finger Extension
With your elbow bent at 90 degrees place an elastic band around the ends of your fingers (alternatively place your fingers just inside the ankle elastic of a sock – prevents slipping). Attempt to bend your open your fingers apart as far as is comfortable, then slowly return to the start. Repeat for 10-15 reps.
3a. Isometric Wrist Curl
With your elbow bent at 90 degrees and palm up, grip the affected hand with the other hand. Attempt to bend your wrist up as hard as is comfortable without any movement. Hold for 10-15s, then slowly relax.
3b. Band Wrist Curl
With elbow bent 90 degrees and palm up, grasp one end of an exercise band in your fist and secure the other end (or just step on it). Slowly bend the wrist up as far as you can comfortably then slowly lower to the start. Repeat for 10-15 reps.
4a. Isometric Wrist Extension
With your elbow bent at 90 degrees and palm up, grip the affected hand with the other hand. Attempt to bend your wrist down as hard as is comfortable without any movement. Hold for 10-15s, then slowly relax.
4b. Band Wrist Extension
With elbow bent 90 degrees and palm down, grasp one end of an exercise band in your fist and secure the other end (or just step on it). Slowly bend the wrist up as far as you can comfortably then slowly lower to the start. Repeat for 10-15 reps.
5a. Isometric Palm Down
With your elbow bent at 90 degrees and palm up, grip the affected wrist with the other hand. Attempt to turn your palm down as hard as is comfortable. Hold for 10-15s, then slowly relax.
5b. Band Palm Down
With 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
With your elbow bent at 90 degrees and palm down, grip the affected wrist with the other hand. Attempt to turn your palm up as hard as is comfortable. Hold for 10-15s, then slowly relax.
6b. Band Palm Up
With 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
With 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
Grasp one end of an exercise band in your hand and secure the other end to an overhead structure. Slowly straighten the elbow as far as you can comfortably then slowly return to the start. Repeat for 10-15 reps.
8a. Isometric Bicep Curl
With 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
Grasp one end of an exercise band in your hand and secure the other end (or just step on it). Slowly bend the elbow as far as you can comfortably then slowly lower to the start. Repeat for 10-15 reps.
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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