Forearm strengthening exercises

Maintaining your forearm and wrist muscle strength may be an essential part of your home-based physical therapy exercises for the wrist and hand several exercises can be done to strengthen  your forearm and wrist muscles

Hammer Strengthening Forearm Exercises

This exercise is performed by

• Take a hammer
• Hold the end of that in one hand with your forearm resting on the table
• Slowly turn the hammer so your palm is down
• Hold this position for 3 seconds
• Now slowly turn the hammer over so your palm is facing upwards and hold this for 3 seconds
•  Repeat this 10 to 15 time
• If you feel it difficult to control the hammer you can grip it from a little up so that the length of the lever arm is decreased leading to torque reduction around your wrist and arm

Always consider your safety first and move in a controlled manner because sudden jerk can lead to muscle-tendon or joint injury
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Water Bottle Wrist Exercise

It is for strengthening the muscle that extends your wrists

• Take 16 Oz water bottle
• Keep the bottle in your hand with your arm resting on the table and your hand hanging over the edge of the table
• Slowly raise the bottle by extending your wrist
• Hold this for 3 seconds and repeat 15 times

For strengthening wrist flexors

• Turn your hand up so your palm is up while holding the bottle over the edge of the table
• Slowly raise the bottle by flexing your wrist
• Hold this for 3 seconds and slowly lower the bottle down
• Repeat 15 times

Wrist Flexor Stretch

It stretches the muscle of your forearm by bending your wrist here is how to perform this

• Sit on a chair and extend your arm in front of you with your palm up
• Keep your elbow straight
• Slowly bend your wrist downward so the back of the hand moves towards the floor
• Use your additional hand to add some pressure by gently pulling the palm of your hand down you will feel a pulling sensation in your wrist and forearm
• Hold this for 30 seconds and then release
• Repeat it three times each day

If you feel any pain or tingling in your hands or fingers you must immediately stop the stretch as it is a sign of medial nerve irritation in your carpal tunnels

Wrist extensor stretch

This stretch improves the flexibility of the muscle that extend your hand and wrist

Here is how you do it

• Sit on a chair and extend your arm in front of you with your palm facing downwards
•  keep your elbow straight 
• now slowly bend your palm down so your palm move towards the floor
•  use your opposite hand to pull your hand downwards by gently stretching the muscle of your forearm
•  your elbow must remain straight
• Hold the stretch for 30 seconds and repeat it three times

Perform all these physical therapy exercises at home for maintaining a nice arm and hand health
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