COMPOSITE WRIST FLEXOR STRETCH

Transcription

1 COMPOSITE WRIST FLEXOR STRETCH Purpose: To reduce fatigue of the elbow, forearm, wrist and fingers. Workers who perform forceful or repetitive grasping may benefit by performing this stretch every 2 hours. If you have any medical problems, then please consult a health care professional before attempting. 1. Start with elbow straight and palm up. 2. Bend wrist and fingers toward floor 3. Use other hand to gently pull down on palm and fingers until you feel a stretch from your fingers to your elbow. Make sure that you are not pulling backwards on the fingers alone, but are pulling on the palm and fingers together. 4. Hold for 15 to 30 seconds, until you muscles start to relax. This should feel good. If you experience pain, tingling or numbness, then perform stretch more gently or discontinue until consulting with a health care professional. Peak Ergonomics, Inc 2011 HealthyWorkSolutions.com

2 Bilateral Active Composite Wrist Flexor Stretch Purpose: To reduce fatigue of the elbow, forearm, wrist and fingers. Workers who perform forceful or repetitive grasping may benefit by performing this stretch every 2 hours. If you have any medical problems, then please consult a health care professional before attempting. Start with elbows straight, palms up, bend wrist down so fingers point at floor Move arms back and squeeze shoulder blades together and hold for 15 seconds If you experience pain, tingling or numbness, then perform stretch more gently or discontinue until consulting with a health care professional. Peak Ergonomics, Inc 2012 PeakErgonomics.com

3 Easy Nerve Glide Purpose: To reduce fatigue of the elbow, forearm, wrist and fingers. Workers who perform forceful or repetitive grasping may benefit by performing this exercise every 2 hours. If you have any medical problems, then please consult a health care professional before attempting. This is a glide that you perform slowly for 5 repetitions. Do not hold. This is not a stretch. Pose #1: Hold the baby Pose #2: Stop the car Perform slowly for 5 repetitions in a gentle fluid motion. This should feel good. If you experience pain, tingling or numbness, then perform glide more gently or discontinue until consulting with a health care professional.

4 TENDON GLIDES Purpose: To reduce fatigue of the fingers, palm and wrist. Workers who perform forceful or repetitive grasping or pinching may benefit by performing this exercise every 2 hours. If you have any medical problems, then please consult a health care professional before attempting. 1. Spread thumb and fingers far apart as wide as possible. Hold for 5 seconds 2. Slowly make a hook hand and then straighten fingers for 5 repetitions. One second per repetition. 3. Slowly make a fist and then straighten fingers for 5 repetitions. One second per repetition. 4. Slowly make a fist but keep tips straight. Straighten fingers and repeat 5 times. One second per repetition. 5. Block fingers and slowly bend and straighten the ring finger for 5 repetitions, followed by the long finger for 5 reps, followed by the index finger. If you experience pain, tingling or numbness, then perform stretch more gently or discontinue until consulting with a health care professional. Peak Ergonomics, Inc 2011 HealthyWorkSolutions.com

5 Nerve Stretch Purpose: To reduce fatigue of the elbow, forearm, wrist and fingers. Workers who perform forceful or repetitive grasping may benefit by performing this exercise every 2 hours. If you have any medical problems, then please consult a health care professional before attempting. 1. Place arms out to side with palms up. 2. Bend wrists back so that fingers point down 3. Look straight ahead. 4. Look straight ahead. Tilt head to the side. Tilt head to the other side. Hold for 5 seconds. Hold for 5 seconds. You should feel a mild pulling sensation. If you experience pain, tingling or numbness, then perform stretch more gently or consult occupational therapist. If your shoulders get tired then lower arms until they are comfortable.

6 Preventing Hand & Wrist Problems Work: Perform your work activity so that your wrists stay as straight as possible. Avoid putting pressure directly at the middle bottom of palm. If you are exposed to vibration, then wear anti-vibration gloves. If you are doing a lot of repetitive work with that hand, then try using the other hand more often. For example: switch your computer mouse to the other side and give it at least two weeks before giving up on the idea. Minimize forceful gripping and pinching as much as possible. Can you build up the handle on that tool you often use? Many times this will decrease the amount of pinch or grip force required to operate the tool. Sleeping: If you wake up with pain or numbness in your hand, then you are probably sleeping with your wrist bent. Keeping your wrist bent may pinch a nerve or decrease circulation causing numbness in your hand. If you can not change the way you keep your wrist while you sleep, then sleep in a wrist splint. Driving: Over-gripping the steering wheel, bearing weight down into the steering wheel or resting your hand on the gear shifter for more than a few minutes can decrease proper circulation. Gently maintain your grasp of the steering wheel and change hand position every few minutes. Hobbies: Hand intensive hobbies like playing the guitar, sewing or video gaming should be kept to a minimum if you also perform hand intensive work. Healthy Lifestyle: Avoid high salt intake, which causes fluid retention. Avoid smoking, which reduces blood flow. See your family physician at least once a year for a check-up: obesity, diabetes, hypothyroidism, congestive heart failure and other diseases can significantly contribute to problems of the hand and wrist.