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Notes:

Wrist Flexion With Elbow Extension With Dumbbell
30s Holds
2 Sets
1 X Day
7 X week

HOW: Get set-up sitting upright holding a dumbbell with the side you want to exercise. You can support your arm on a surface if youโ€™d like, but have your hand and wrist unsupported off the edge of the surface. Position your elbow in full extension with your palm facing up. While maintaining arm and elbow position, perform concentric and eccentric wrist flexion and repeat. You can also use your other hand for resistance if youโ€™d like. See video for more tips and instructions.

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FEEL: You should feel the muscles on the inside of your forearm working as well as other muscles in your forearm and hand to help with gripping the dumbbell. You may feel tension on the inside of your elbow as well.

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COMPENSATION: Do not lose elbow position.

Isometric Supination With Elbow Flexion
30s Holds
2 Sets
1 X Day
7 X week

HOW: Get set-up sitting upright with a surface next to you to support your elbow and forearm. With your elbow flexed to 90หš, position your forearm and wrist in a neutral position with your thumb facing up, and have your hand unsupported at the edge of the surface. While maintaining your wrist position, hold a dumbbell with a band anchored in the direction that your palm is facing. You can also use your other hand to apply external resistance. See video for set-up tips
FEEL: You should feel the muscles on top of your forearm working as well as other muscles in your forearm and hand to help with gripping the dumbbell if youโ€™re using one. You may feel tension on the outside of your elbow as well.
COMPENSATION: Do not lose elbow or wrist position, do not lift your arm off the surface. Try to keep your elbow and wrist parallel with the supporting surface.

Extensor Mass Soft Tissue Mobilization

HOW: Get set-up seated with the forearm you want to target supported on a surface. Using a flexbar or other object with your opposite arm, roll out the forearm extensor muscles. Use as much pressure as you feel comfortable with, do not cause excessive pain, think of this as foam rolling your forearm muscles.
FEEL: You should feel a foam-rolling like sensation on your forearm extensor muscles.
COMPENSATION: N/A

Radial Deviation Eccentrics With Elbow Flexion With Dumbbell
30s Holds
2 Sets
1 X Day
7 X week

HOW: Get set-up sitting upright with a surface next to you to support your elbow and forearm. With your elbow flexed to 90หš, position your forearm and wrist in a neutral position with your thumb facing up, and have your hand unsupported at the edge of the surface. While maintaining your forearm position, use a dumbbell or your other hand to apply an external resistance and perform eccentric radial deviation. Use your other hand to return to the starting position. See the video for other tips and instructions.
FEEL: You should feel the muscles on top of your forearm working as well as other muscles in your forearm and hand to help with gripping the dumbbell if youโ€™re using one. You may feel tension on the outside of your elbow as well.
COMPENSATION: Perform slowly, do not lose elbow position, do not lift your arm off the surface.

Towel Squeezes With Elbow Flexion And Neutral Forearm
3-5s Holds
10-15 Reps
2 Sets
1 X Day
7 X week

HOW: Get set-up sitting upright with a surface next to you to support your elbow and forearm. With your elbow flexed to 90หš, position your forearm in a neutral position and your wrist in 20-30หš of extension with your thumb facing up, and have your hand unsupported at the edge of the surface. While maintaining your wrist position, squeeze a rolled up towel or another object in your hand working on grip strength. See video for more tips and instructions.
FEEL: You should feel the muscles on top of your forearm working as well as other muscles in your forearm and hand to help with gripping the object. You may feel tension on the outside of your elbow as well.
COMPENSATION: Do not lose elbow or wrist position, do not lift your arm off the surface.

Contract Relax Extensor Mass Stretch

HOW: Get set-up seated and start with your elbow flexed on the side that you want to stretch. Using your other hand, flex your wrist until you feel a stretch. Once you feel a stretch, try to extend your wrist by pushing into your other hand, however, donโ€™t let your wrist move. Perform this for 3-10s or as prescribed by your healthcare professional, then move your wrist into more flexion. To increase the stretch, perform this with your elbow extended. See the video for other tips and instructions.
FEEL: You should feel a large stretch in the muscles on top of your forearm, you may feel tension on the outside of your elbow.
COMPENSATION: Do not let your wrist move when performing the contract-relax portion of the stretch

Wrist Extension With Elbow Flexion With Flexbar
3-5s Holds
10-15 Reps
2 Sets
1 X Day
7 X week

HOW: Get set-up sitting upright holding a flexbar with both hands. On the side you want to exercise, position your elbow in 90หš flexion, forearm in a neutral position with your thumb facing up, and start with your wrist in a neutral position. While maintaining this position, rotate the flexbar up with the side you want to target and rotate the flexbar down with your opposite hand as if you were wringing out a towel to create resistance in the flexbar. Slowly release and repeat. See video for more tips and instructions.
FEEL: You should feel the muscles on top of your forearm working as well as other muscles in your forearm and hand to help with gripping the object. You may feel tension on the outside of your elbow as well.
COMPENSATION: Do not lose elbow position.

Radial Nerve Glider
10-15 Reps
2 Sets
1 X Day
7 X week

HOW: Get set-up seated and perform a radial nerve glide โ€“ make a fist with your thumb inside your fingers, flex your wrist, pronate your forearm, extend your elbow, depress your shoulder blade, and abduct your arm. Simultaneously, laterally flex your neck towards your arm. Perform the opposite motion of all moving parts, then repeat. See the video for additional tips and instructions as well as a visual of the exercise. Be sure to keep this symptom-free unless directed otherwise by your healthcare professional.
FEEL: You should feel a stretching sensation on the top of your forearm at the end of the stretch.
COMPENSATION: Perform slowly, do not lose position or perform a different motion at any moving segment described above.

Wrist Extension Table Slide
10 Reps
2 Sets
1 X Day
7 X week

HOW: Get set-up sitting upright with a surface next to you to support your elbow, forearm, and hand. With your palm facing down and keeping your fingers straight, extend your wrist, return to starting position and repeat. See the video for other tips and instructions.
FEEL: You should feel the muscles on top of your forearm working. This should not feel like much of an exercise, it is more of a body awareness drill.
COMPENSATION: Do not lose elbow position, try to keep your fingers parallel with your forearm, do not lift your arm off the surface. Do not make a fist as you extend your wrist.

Wrist Extension Isometrics With Elbow Extension With Flexbar
3-5s Holds
10-15 Reps
2 Sets
1 X Day
7 X week

HOW: Get set-up sitting upright holding a flexbar with both hands. On the side you want to exercise, position your elbow in full extension, palm facing down, and your wrist in 20-30หš of extension. While maintaining this position, rotate the flexbar down with your opposite hand as if you were wringing out a towel to create resistance in the flexbar. Slowly release and repeat. See video for more tips and instructions.
FEEL: You should feel the muscles on top of your forearm working as well as other muscles in your forearm and hand to help with gripping the object. You may feel tension on the outside of your elbow as well.
COMPENSATION: Do not lose elbow or wrist position.