Wrist Strengthening for Flexion and Extension | Theraband Flexbar
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- Опубліковано 20 тра 2024
- I demo two exercises for wrist strengthening for flexion and extension you can do with a Theraband Flexbar. Repetitive flexion and extension of the wrist, especially under load, can cause wrist pain and forearm pain. The Theraband Flexbar is a perfect rehab tool to progressively strengthen flexion and extension of the wrist. Wrist flexion and wrist extension strengthening can help you recover from many of these injuries of the elbow, forearm, wrist, and hand. It's also great to make part of your strengthening or mobility routine if you're an athlete or frequently active individual.
Sports where wrist flexion and wrist extension strengthening can be helpful include: golf, wrestling, MMA, boxing, Brazilian Jiu-Jitsu, football, tennis, and to be honest any sport where you're using your hands (almost all of them!)
Common injuries that respond well to flexion and extension strengthening include tennis elbow (lateral epicondylitis), golfer's elbow (medial epicondylitis), carpal tunnel syndrome, pronator trees syndrome, olecranon bursitis, radial tunnel syndrome, ulnar tunnel syndrome, De Quervain's tenosynovitis, and many more.
If you have pain, weakness, or mobility limitations in your elbow, forearm, wrist, or hand a program of strengthening that includes these exercises can be an important part of your recovery. Additionally, they may be helpful in preventing some of the above injuries.
Our Cary, NC chiropractic office frequently treats these types of injuries. Other treatments that we often use include chiropractic manipulation (adjustments) of the spine and extremity joints, in-office therapeutic exercises, Graston Technique IASTM, kinesiotape application, and dry needling. If you've been struggling with an injury to your arm I always recommend scheduling an appointment with a good evidence-informed chiropractor who treats athletic injuries and getting a well-rounded strategy to overcome your injury without drugs, shots, and surgery. These alternatives will still be available if your chiropractic treatment fails, but many times it's successful!
I cover a lot of additional exercises you can try in other videos on the channel, so if you're looking to use the Theraband Flexbar to perform other exercises, make sure you check out the Theraband Flexbar playlist on the channel or at least some of the additional videos at the end of this channel.
What causes tennis elbow? Read my blog on that subject here:
www.jasonwilliamschiro.com/wh...
How long does it take to recover from tennis elbow? Read my blog on that subject here:
www.jasonwilliamschiro.com/ho...
What's the best treatment for tennis elbow pain? Read my blog on that subject here:
www.jasonwilliamschiro.com/th...
You can buy the Theraband Flexbars I use in this video AND in my clinic here:
Green (Medium) Theraband Flexbar - amzn.to/3jOC3u2
Blue (Heavy) Theraband Flexbar - amzn.to/3aihNxL
Red (Light) Theraband Flexbar - amzn.to/3qp7JZo
Yellow (Extra-Light) Generic Theraband Flexbar - amzn.to/3dedF3E
Here are some other awesome Theraband products that I like in the hand and wrist rehab process:
Theraband Hand Exercise Ball - amzn.to/3pnPAdp
Theraband X Trainer - amzn.to/3b9mh93
These are the elbow and wrist braces that I use in the clinic to help with recovery from elbow and wrist injuries:
Golfer's Elbow and Tennis Elbow Brace - amzn.to/37nhKik
Wrist Brace for Wrist Pain Conditions - amzn.to/3u8nPsJ
If you want to skip ahead and see a specific part of the video, I break it down into chapters here:
00:00 - Intro
00:51 - Wrist Flexion Strengthening
01:47 - Wrist Extension Strengthening
Thanks for the video! Brief and clear instructions, good stuff. My wrist will be thankful :)
Glad it was helpful! I hope your wrist gets feeling better asap. Stick with it and stay positive!
Hey man, good quality instructions. Thank you for sharing this valuable information.
Glad it was helpful!
Hello..I have ulnar and pinky finger pain and chronic ECU wrist tendonitis since past 2 years in my left wrist and cortizone injection did not work...can i do the wrist exercises recommended in your video or do you have any video showing isometric exercises
These exercises can be done isometrically as well. I'm really sorry to hear you're struggling with that, it sounds like a case I would love to work on if I had the opportunity. I'm sorry I can't give you specific advice since you're not a patient. I always encourage folks to rehab, rehab, rehab, and see a good manual therapist. Stay hopeful and thanks for watching.
Thanks for sharing :) Is it ok to do these exercises if ee have both tennis and golfers elbow in both arms? I ve had them for 7 years and last 6 months i have some wrist issues i got flexbar just 5 days ago and thank god i feel more comfortable in my elbows(i m doing just tennis golfer elbows exersises not wrist exersises), but not feel good for wrists :/
One more question 🙈 when i do these wrist exersises, i hear a sound / like click(?) in my wrists joints. Is this important? Thank you!
I can't give you any specific healthcare advice, since you're not a patient, but I typically tell my patient that if it increases their pain more than 3 points on a 0-10 pain scale while doing them then they should let me know and we will modify the resistance, reps, or range of the exercise to something that's comfortable - with the goal of increasing those same factors as they feel better and get stronger.
I can't say since I haven't done an exam. Clicking is common in and around joints and many times is a tendon snapping (usually not a big deal) but can sometimes be significant. Best of luck in your recovery!
Cyst?
Will it help with cyst in the wrist?
I'm not sure. Most paints I've seen with a cyst in the wrist have had it surgically removed, which usually resolves their symptoms. Best of luck!
The only thing that helps a cyst is getting it removed.