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Hi my name is Meg Amendt. I'm an occupational therapist at Michigan State University. Today,
I'm going to be showing you some strengthening exercises for the wrist and forearm. These
exercises can be used for conditions such as tendonitis or carpal tunnel. The first
one is for wrist extension and you want to take a weight between 1-3 pounds to start.
You'll rest your arm on a table with your wrist hanging over the side. And just bring
the weight up, through your full range of motion. You want to take about 3 seconds to
get the weight to the top of the range and then lower it back down, controlling the weight
in both directions. Do about 10 reps of that, and then you'll turn your hand over to work
on wrist flection. Rest the wrist over the table, and pull the wrist up through the full
range of motion. The next one you can do is radial deviation. To do that you'll rest your
hand so that your thumb is resting up and just bring your wrist and the weight up. The
next one is for forearm pronation and supination. You can use a hammer, if you don't have weights
at home, or you can use weights as well. You'll want to keep your elbow at your side at 90
degrees with the hammer facing up, and just turn your palm up and then down. Controlling
that motion in both directions. Make sure that elbow stays at your side. If you do 3
sets of 10 repetitions of each of these exercises, you should be stronger in no time.