Download - FOREARM PROGRAM
FOREARM PROGRAM
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ULNAR DEVIATION:
Standing with arms at sides in a standing position and
weight towards pinkie side of hand, raise weight towards the
ceiling, using the wrist. Keep palm facing body at ALL
times. Reasonable weight for 3 sets of 15 repetitions
WRIST PRONATION:
Starting with a fist at neutral and weight below , bring weight
around by rotating wrist from a neutral position to a palm down
position. Keep weight at a 90˚ angle to your forearm at all times.
Once palm is down, repeat the motion in reverse returning to the
starting position. Reasonable weight for 3 sets of 15 repetitions
WRIST SUPINATION:
Starting with a fist at neutral and weight below, bring
weight around by rotating wrist from a neutral position to a
palm up position. Keep weight at a 90˚ angle to your
forearm at all t imes. Once palm is up, repeat the motion in
reverse returning to the starting position. Reasonable weight
for 3 sets of 15 repetitions
WRIST EXTENSION:
Starting with wrist relaxed and palm down, extend wrist,
lifting weight up as high as possible. Control the weight
as you slowly return to starting position. Reasonable
weight for 3 sets of 15 repetit ions
WRIST FLEXION:
Starting with wrist fully extended with palm up and
weight in hand, curl wrist up as far as possible and
slowly return to starting position. Reasonable weight for
3 sets of 15 repetitions
RADIAL DEVIATION / PRONATION / SUPINATION:
Begin with wrist extended down toward your pinkie side.
Raise weight, using wrist, until it is up at or past 90˚, then
slowly return back to starting position. Keep palm facing
the midline of your body at all times. Reasonable weight for
3 sets of 15 repetitions SUPINATION
PRONATION
DEVIATION
START