hold a tennis ball (or a rolled-up sock) in your hand.
make a fist around the ball (or sock) and squeeze.
hold for about 6 seconds, then relax for up to 10 seconds.
repeat 8 to 12 times.
switch the ball (or sock) to your other hand and do 8 to 12 times.
wrist deviation
slide 2 of 4
slide 2 of 4, wrist deviation,
sit so that your arm is supported but your hand hangs off the edge of a flat surface, such as a table.
hold your hand out like you are shaking hands with someone.
move your hand up and down.
repeat this motion 8 to 12 times.
switch arms.
try to do this exercise twice with each hand.
wrist curls
slide 3 of 4
slide 3 of 4, wrist curls,
place your forearm on a table with your hand hanging over the edge of the table, palm up.
place a 0.5- to 1-kg (1- to 2-lb) weight in your hand. this may be a dumbbell, a can of food, or a filled water bottle.
slowly raise and lower the weight while keeping your forearm on the table and palm facing up.
repeat this motion 8 to 12 times.
switch arms, and do steps 1 through 4.
repeat with your hand facing down toward the floor. switch arms.
biceps curls
slide 4 of 4
slide 4 of 4, biceps curls,
sit leaning forward with your legs slightly spread and your left hand on your left thigh.
place your right elbow on your right thigh, and hold the weight with your forearm horizontal.
slowly curl the weight up and toward your chest.
repeat this motion 8 to 12 times.
switch arms, and do steps 1 through 4.
current as of: july 18, 2023
author: healthwise staff clinical review board all healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
clinical review board all healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
