1.wrist flexion and extension
place your forearm on a table on a rolled-up towel for padding with your hand hanging off the edge of the table, palm down.
? move the hand upward until you feel a gentle stretch.
? return to the starting position.
? repeat the same motions with the elbow bent at your side, palm facing up.
2.wrist supinatuon and pronation
? stand or sit with your arm at your side with the elbow bent to 90 degrees, palm facing down.
? rotate your forearm, so that your palm faces up and then down.
3.wrist ulnar and radial deviation
? support your forearm on a table on a rolled-up towel for padding or on your knee, thumb upward.
? move the wrist up and down through its full range of motion.
4.thumb flexion and extenion
? begin with your thumb positioned outward.
? move the thumb across the palm and back to the starting position.
5. Hand/finger tendon glide
? start with the fingers extended straight out.
? make a hook fist; return to a straight hand.
? make a full fist; return to a straight hand.
? make a straight fist; return to a straight hand.
#forearm squeeze
use a pair of forearm grips or another object that you can squeeze, such as a tennis ball or a sock.
Extend and then flex your fingers to squeeze the item.
Hold for 3 to 5 seconds and then relax your grip for a few seconds.
Continue for 10 to 15 minutes.
Do this 2 to 3 times per day.
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