As long as our arms function without pain, we do not really think about them much. But arm problems are quite common. Work, leisure and athletic activities require different types of motion which can result in pain in the wrist joint and elbow. Doing exercises regularly to strengthen the arm muscles will help you keep your arms healthy and will counter problems or prevent problems from occurring. Please ask your doctor if these exercises are appropriate for you.
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Exercise 1 - Exercise for Inflammation of the Tendon Sheath
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With special stretching exercises 1 and 2 you can help control your problems with inflammation of the tendon sheath.
- Support yourself with your outstretched arm and your hand bent on a table.
- Turn your hand in the direction of the little finger until all of your fingers are pointed toward your body.
- Lift the heel of your hand off the table while leaving your fingers on the tabletop.
- Bend your elbow until a slight feeling of tension builds up. Hold this position for 15 seconds.
- Repeat this exercise regularly.
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Exercise 2 - Stretching exercises for the finger flexing muscles
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These exercises can reduce swelling in chronically strained tendons, which in turn relieves pressure on the nerve.
- Support yourself with your outstretched arm and your hand bent on a table.
- Turn your hand flat on the table in the direction of the little finger until all of your fingers are pointed toward your body.
- Press the palm of your hand firmly on the tabletop and carefully increase the extension. Hold this position for 15 seconds.
- You will feel tension in your inner forearm. If you feel pain in your wrist, immediately reduce the pressure.
- Repeat this exercise regularly.
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Exercise 3 - Stretching exercises for the tennis elbow
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These exercises can reduce swelling in chronically strained tendons, which in turn relieves pressure on the nerve.
- Bend your hand back with your arm stretched downward.
- Turn your hand as far as you can in the direction of your little finger.
- In this exercise, your fingernails will face away from the body.
- With the other hand press the bent hand using light pressure in the direction of your body.
- You will feel tension in your forearm muscles.
- Increase the stretch carefully and hold for 15 seconds.
- Repeat this exercise regularly.
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Exercise 4 - Strengthening Exercises for the Finger Flexors
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- Place therapy putty (*) in the palm of your hand and press your fingers into the putty until your fingertips touch the palm of your hand and you have made a completely balled fist.
- Relax your fingers and roll the putty in your hands to get the putty back to its original shape.
- Repeat this exercise several times.
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Exercise 5 - Strengthening Exercises for the Hand Extensors
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- Lay your forearm on a table or on the back of a chair so the palm of your hand is hanging down over the edge of the table or chair back.
- Grasp the therapy putty (*) with the fingertips of this hand. While the other hand is holding the putty without moving, try to stretch the wrist upward (pulling up toward your body) while keeping your arm flat on the table.
- Repeat this exercise ten times.
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Exercise 6 - Strengthening Exercises for the Hand Flexors
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These exercises can reduce swelling in chronically strained tendons, which in turn relieves pressure on the nerve.
- Lay your forearm on a table or on the back of a chair so the palm of your hand is facing up and is hanging over the edge of the table or chair back (“hold up your hand”).
- Grasp the therapy putty (*) with the finger-tips of this hand. Now try to bend your wrist while holding the putty in your other hand without moving.
- Repeat this exercise ten times.
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