Ball or sock squeeze
slide 1 of 4
slide 1 of 4, Ball or sock squeeze,
- 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: November 9, 2022
Author: Healthwise Staff
Medical Review:William H. Blahd Jr. MD, FACEP - Emergency Medicine & Anne C. Poinier MD - Internal Medicine & Adam Husney MD - Family Medicine & Kathleen Romito MD - Family Medicine & Davide Bardana MD, FRCSC - Orthopedic Surgery, Sports Medicine
