Wrist Exercises

Exercise Overview

Hand muscle rehabilitation is essential for restoring mobility, reducing pain, and regaining fine motor skills. Through targeted exercises, we strengthen the muscles, promote circulation, prevent contractures, and support independence in everyday activities – especially after injuries or surgeries.

This program is designed for individuals with limited mobility, muscle atrophy, or after medical procedures involving the hand and fingers. It is also suitable for chronic conditions such as osteoarthritis or arthritis. The exercises are organized into clearly structured video-based phases that build upon each other to allow safe and effective rehabilitation – all without the need for expensive equipment, making it ideal for home training.

The duration of each phase is individual and depends on the diagnosis, muscle strength, and the number of training sessions per week.

This plan is intended for people who have experienced:

Fractures of the forearm and fingers

Tendon and soft tissue injuries

Carpal tunnel surgery

Shoulder surgeries

Tendonitis in the elbow

Required equipment:

Towel

Pencil

Approx. 0.5 kg weight (or resistance band)

Bottle cap

A ball (e.g. volleyball or football)

Tweezers

Small paper balls

Button

Rice grains

Paper

Clothespin