Hand, Wrist, & Forearm Strengthening (Best Exercises-in our Opinion)
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- Опубликовано: 7 сен 2024
- Famous Physical Therapists Bob Schrupp and Brad Heineck present exercises that may be used to strengthen the hand, wrist, and forearm- especially after removal of a cast or after surgery.
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0:43 wrist extensions (downward)
1:27 wrist extensions (sideways)
1:47 Wrist flexions (upward)
2:15 finger roll down an up
2:53 “hammer time”
4:10 weight roll up and down
20 to 30 repetitions of each “if you are later in the rehab process”
I love you Broadie!😘
come for the PT advice, stay for the dad jokes
I was a competitive gymnast for a good 8 years and my wrists and ankles are shit. I Can hold a plank for 1 second and my wrists start to hurt. I cant even walk comfortable on uneven Ground. So hopefully strenghtening my wrists and ankles Will help :)
did it work? I have the same thing but i quit three years ago they still hurt now i’m trying out for cheer and i broke my wrist a couple weeks ago then today hurt it again so i think i should strengthen them
Any updates on your condition?
Ida renee you really not gonna update us?
You guys are such a blessing! Thank you for sharing.
That is so nice of you to say! You are very welcome!
You guys are hilarious and highly informative. Cheers, dudes!
Hilarious but really good
you guys helped me stretch out my tight psoas mucles that were causing problems and helped me with my wrists being cramped due to writing and typing all the time. Thank y'all for sharing these videos!
I fractured my wrist (radius and ulna) had a plate with 4screws to put together the radius. The surgery was done well, but started late on physiotherapy due to covid19. I don't have much funds for all kinds of physio sessions so I came here and found very helpful information and just want to say, hats off to you guys, you guys are the best. Thank yous very much!!
I'm trying to do home workouts during this quarantine and my wrists hurt from doing planks and exercises like that. Only one side. So I'm hoping this will help.
Planks are bad according to fitness experts all over RUclips. For both wrists and spine. I only do exercises that strengthen my joints. It’s a good program to go by for me.
Yeah one of my wrists is sooo sore
Shouldn't be using your wrists to plank
You don’t use wrists for planks
Update?
you both have been such a help for me in my life. Thank you. I broke my wrist April 1st. Just started the excerises.
How long did it take for your wrist to feel back normal?
@@dw9910 not long at all . Maybe a month. I have not had any trouble with ever . It has been over a year now.
That first exercise, if done properly, is a killer...even with small weights. Thanks, guys.
Thank you so much for this video! I'm an animation graduate and now a tattoo apprentice, and I've definitely been recommended wrist strengthening exercises. I'm glad I'm starting early. :)
Thanks 👍
You both guys are doing great service. I had scaphoid fracture I followed your videos I can say it helped me a lot thanks a lot
Much thanks to Bob and Brad for the hand/wrist/ forearm stretching and strengthening videos! I broke my wrist, had surgery (cast removed after 6 weeks), and now follow your instructional videos- major help in my recuperation!
This will help me with the tendons around my elbow. Thanks guys.
Thanks.. these guys got a sense of humor and make it fun.. very good information also
You guys rock sincerely. I did almost all of these exercises when I did rehab for torn ligaments in my elbow
new mom....wrists been dead from his 1 month mark til now, 4th month....🙏🏽🙏🏽 I'm going to implement these asap; even w/o holding anything i feel the stretch of the advice you've given🥰🤗 appreciate y'all
Thank u guys. My son had a motorcycle accident. Had surgery for his right wrist. He is recuperating I'm sure this exercises will help over time. 👍🙏
I just got my cast off after having a carpal tunnel release, TFCC repair and full repair of a ruptured volar ligament. I am doing very basic range of motion exercises right now but can't wait to use your tips in the future, thanks!
Thanks so much very helpful after cast off for broken wrist;
Thanks fellas 🙌🏿
thanks for these great videos. 2 days out of a wrist cast. Great to follow. For those of us who can't remember everything from out PT sessions!!!
I am an artist and my wrist started to hurt for some reason. and this little wrist Exercises really helped thanks
bob and brad are really the best physicists on the internet
Thanks guys.
Thank you very much!
I’m here not because I have had surgery but in middle age I started a part time job where I use my hands quite a bit. Suddenly my wrists feel weak and I’m hoping some isolating exercises for the wrists will help. I workout most days and use hand weights but never just targeting the wrists. Wish me luck!
For a video thats 3yrs old im doing these exercises for my right wrist now for bowling and hoping things will improve
thank you guys so much! you help a lot!
Thx, this was great help. Although I had no accident, I want to strengthen my wrists to avoid injury while working out.
Bob and Brad this video really saved my wrist after an injury, thank you so much
Fr doe. I broke my right wrist last July and I’m right handed. So it was hard for me. But watching these videos really help now I’m been in da gym for past 3 months grinding 💯
Broke it last game of da football season
Thanks
Very Nice Thank you for sharing me for Valuble information..
Thank you. I'm strengthening my wrists so they can more easily support my body weight in jiu-jitsu positions. 😊
Thanks a lot. I needed this for my ulnar nerve entrapment
I put on headphones and IT’S SPLIT AUDIO. EXCEPT THE GREY SHIRT MAN IS ON THE RIGHT EARBUD AND THE BLUE SHIRT IS IN THE LEFT
how confusing
Put your headphones backwards
thanks guys this video is really good for people that are beyond finger exercises and ready for harder tasks :)
Nice
I did the excersies x30 and my wrist already feels better. Ty
Hi, I was wondering if you could do a video showing what exercises and tools that are good for people with arthritic hands. You guys always do such a great job! Thanks for all you do. :)
+physicaltherapyvideo Thank you!!! :)
Thank You Very Much💜
~Seizure Recovery
Thanks guys I need to strengthen my wrists for pole class
I broke my left arm in 2nd grade. I'm 32 now. my wrist and hand are swollen, stiff, sometimes pain, tingly. my thumb has delayed reaction. would strengthening my wrist and hand help with all that. i did get a cortisol shot a few months back, and it eased inflammation, but it's coming back now
Thanks for this.
Excellent, thank you🌹🙏🌹
Welcome 😊
Distal radius fracture with displacement and ulnar fracture in Oct. 2015...had another carpel release on Jan 25, 2016..I have numbess in distal fingers, am doing the hand exercises.. I also have bad muscle atrophy in my arm due to lack of use.. (it is hideous looking) lol.. This has not been addressed by Doctor or PT.. I was told not to use weights because of the nerve damage it would not help my arm strength. Was wondering if you agree with this.. Shoulder is impinging and working at home with a band..love watching the videos.. Was never shown most of these exercises for wrist... I know it is a slow recovery..
Thank You
You guys are pumping out very useful videos. Thank you for sharing.
another informative and entertaining video! thanks Brad, and Bob.
I’m starting a more healthy lifestyle and exercising more but it’s extremely painful for me to do any exercises that involve putting pressure on wrists such as planks and push ups so I hope this might help
started doing this excercises as I watched the video with a really light weight and my wrists started making maraca sounds hahahahaha but actually after a while they felt better. Have been having pains due to too much typing on the computer, I think I'll try to do the last one and start increasing weight every now and then
I've always had weak joints, and messed up my right wrist a while back and recently messed my left one up while either moving lumber or when i swung into a tree.
Thanks for these videos. My cast is still on for 2 more weeks. Do you suggest using weights right out of cast or doing your other 2 videos on range of motion first?
@Ian Dmello how bout u lol
Thanks, this are great exercises but my dad stroke was massive so he doesn't have strenght so he can't hold or lift or carry any object not even a pencil. what are some good begging exercise to strengthen the fingers or arm.
thanks
Thanks!!
Love from India. Thanks u both
Weak wrists runs through my mothers side, so this is nice to know.
Need to work on this as they finish my workouts my wrist feel weak and then i struggle to play my guitar afterword's.
Hii sir how are you nice excercise
Most famous at I've never heard of u guys before a few seconds ago
as a massage therapist of 10 years who is recovering from a colles fracture, how long would you think before returning to work? My surgeon says 3 weeks after cast removal, but that seems awfully soon. Love your videos! Cast comes off next week and I"ll be using your videos as a guide.
I’m gonna do this!!
Best of luck!
Is it ok it I put my arm on my leg instead of on a table during those exercises? Please answer *_* And thank you for your wonderful content!
omg my wrists hurt just by watching this :s i need to start practising these asap
Thanks 👍, but my fingers not able to grip, pick up any items, and not able to band both hands fingers I mean fist pls send me know the excercise for me to my fingers problem,.....
hi sir i had a fracture in my ulna and radius. i had a operation with screw and plates...after 3 weeks my cast is removed..can i do these exercises?
Hello,
I'm trying to strengthen my wrist for bowling so i can hold a 15ib bowling ball without breaking my wrist when i drop it into a swing. I've been wearing a wrist guard for about 10 yrs into bowling. Would this help? Also, once i get it strengthened, do i need to keep going or i can stop?
When doing the "shortest" curl with thumb pointing up, as if I was holding a hammer but but it's the dumbell my wrist tend to crack in the bottom position. I had two pins inserted in my hand post surgery that were removed after healing. Other exercise make miniscule sound and will get better as they get stretched out and warm combined with better ROM.
What should I do in regards to the first statement and if you don't understand me let me know so I can draw a clearer picture.
Also I broke it about five years ago and just recently realized it's lacking in strength and mobility when doing pushups. It has healed well for not being ordered rehab exercises back then (was 14 so didn't care if I got any or not)
Thanks
Are these exercises good for patients with carpal tunnel syndrome too. Please advise
Hi guys! I had neck and shoulder pain and now it's moving down to my hand and I have lots of pressure on my viens in my inner forarm. I can barely do my hair now! should I do these or the neck and shoulder exercises from your other video? And of course I'm going to the doctor ASAP.
Any update? I'm looking for success stories
Thanks 😁 I didn't even think of these type of exercises to help my stroke arm. But they do help with stretching my wrist, hand and arm out. xx
I love you're guys attitude and great tips, thank you for your tips!
good info also do you have any info in adding strength to mussels in the face
Doing for football goalkeeping, bc my wrists are so loose and i always end up hurting my wrists.
I broke my wrist in 2008, I also broke the growth plate as well. My wrist gas never felt the same since, is there any chance at all ill regain full strength in it? It feels so incredibly weak
I have difficulty picking up my 12 pds maltipoo because I have drop foot and kept tripping, falling and injuring my wrists the last couple years. I believe there is some wrist inflammation as a result from injury, but if I have difficulty grasping my dog to pick up - is there a weakness in my wrists or in my grasp?
Please help! I have a tennis elbow relate injury, I have been to physio for a month and they make me raise my injured hand with other hand and then let it drop down slowly with weight. the first day of rehab I was told to raise my hand alone with weight as fast as I can and then drop down slowly 10 times. The next day I woke up in extreme pain. Is there ever a reason to raise it as quick as possible? Thank you for your help
question. I have struggled with forearm strain for over 10 years. I'm a golfer and guitar player. I've learned to stretch out all neck, shoulder, wrist, arm etc. My grip returned to me and has been ok. However, my forearms just wont come back. The symptom is the feeling of hitting exhausting of doing a weight exercise. I hit the fatigued feeling very quickly. My forearm condition runs the gamut of feeling normal to aching at rest. Good days, bad days. So ....lol...I am taking a shot at these exercise above. should I be doing them daily?
Are these exercises ok and helpful for wrist tendonitis?
Any update? I'm looking for success stories
I just got my cast off Wednesday the 22nd of November. after broken ulnar bone in left arm. my wrist is extremely stiff and no movement.
how are you?
Would these exercises help or hurt tendonitis in the elbows?...I currently do PT for both my knees, and stretches and muscle strengthening are part and parcel to that routine, wondering if that would work the same for elbows. You guys are awesome!!
Any update? I'm looking for success stories
Want to make my wrist look less like someone can snap it in half with 2 fingers lol
where do you get the roller wood stick thing with rope string?
Hi B& B I dislocated my elbow several years ago and every winter I am in alot of pain (forearm pain) it's been two months and the pain is getting worse( I have a physical job farming and can not take time off), will these exercises help ?
I had a cast removed (fractured my wrist), have done your exercises, up to 40 reps with 3 lb weights....how can I improve my recovery other than increasing my weight? Also, is there a benefit in "one day of rest" to help muscles recover? Thank you, Jean
Guys, While you have a ton of videos I do not see one specifically targeted at exercises for a serious wrist sprain - as opposed to a break. Could you direct me to a sprain video if you have one, or this would be another video you could do.
My gosh I think you are right. We will get on it. Will probably be a couple of weeks-so sorry.
Bob
@@BobandBrad Ok. Strange nobody pointed it out before. We will look forward to it.
can you use a resistance band instead of a weight for the first 3 exercises?
How many times a week are you supposed to be doing this ?
My wrist doesn't really have any problem but my hand is strong to grip something forcefully even my arm and shoulders but my problem is my wrist with just a arm wrestling my wrist is easy to bend over, it's just my wrist is the only weak and also my right knee but I do have a man like legs ....
The only fitness trainers who do their work in ties, glasses and suits 😂😂😂
Would increasing wrist strength help with wrist pain?
Are these exercises enough to do even after 10 months of the injury? Had an injury on my left wrist- stylloid process of ulna
I don't have rope or a dowel. How can I modify this exercise.
You guys rock. You're hanging strategy changed my life
Rip Brad @ 4:11
I HAD SURGERY FOR RECOVERY I HAD DONE GYM FOR ABOUT A YEAR BUT STILL MY HAND IS NOT THE SAME AS BEFORE AND ALSO MY FOREARM ALSO DOESNT STRAIGHTEN & MY WRIST & NERVES MAKES CRACKLE NOISES WHENEVER I TWIST IT
how about if i cant straight may writst what is the best to straight it?
Throughout the day, when should I do these?
Great video guys! Will these exercises help for wrist tenosynovitis please? And is it ok to do them while symptoms are present, or should I wait until it passes and then do the exercises after to try to prevent recurrence? Thanks!
Thanks for the reply. It's in the outer wrist. Especially when I twist the hand towards the body. (eg holding hand palm down, with lower arm at right angle to body, and then tilting hand so thumb goes down and little finger goes up. )
no worries, i understand. Thanks for the advice and the videos though. :)