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One Mercado Street, Suite 202 Durango, CO 81301
Phone: 970.247.5362
Toll Free: 800.524.9821
Fax: 970.259.6045
 
        www.durangoorthopedics.com  
 
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Back to Exercise Library

Hand & Wrist Exercises

Wrist Stretch (Flexion)

wrist stretch flexion

Stand or sit with arm extended with palm facing DOWN. With your opposite hand, gently pull down on the top of the hand while keeping your arm straight. Hold for 10 seconds, and repeat 10 times.

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Wrist Stretch (Extension)

wrist stretch extension

Stand or sit with arm extended with palm facing UP. With your opposite hand, gently pull down on the fingers while keeping your arm straight. Hold the stretch for 10 seconds, and repeat 10 times.

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Wrist Strengthening (Extension)

Take a medium size soup can that fits within your grasp. With your arm extended, and the soup can HORIZONTAL, raise and lower the can with the strength of the wrist.

*Roll mouse over image to view complete exercise.

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Wrist Flexion

Take a medium size soup can that fits within your grasp. With your arm extended, and palm facing UP, raise and lower the can with the strength of the wrist. Next, rotate the wrist so the can turns 180 degrees.

*Roll mouse over image to view complete exercise.

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Wrist Rotation

wrist rotation

Take a medium size soup can that fits within your grasp. With your arm extended, and palm facing DOWN, turn and rotate the can180 degrees with the strength of the wrist.

*Roll mouse over image to view complete exercise.

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Wrist Extension/Flexion

Take a medium size soup can that fits within your grasp. With your arm extended, and palm facing SIDEWAYS, raise and lower the can as shown.

*Roll mouse over image to view complete exercise.

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Curl

Using a dumbell, or soup can, as a weight, stand with your elbow braced against your stomach. Slowly raise the dumbell to your chest, hold for three seconds then slowly return to starting position. Do not jerk or arch the back during the curl.

*Roll mouse over image to view complete exercise.

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Click the image above or click here to download a pdf of the MRI experience at Durango Orthopedics & Spine Colorado.

 
           
           
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