LE-1 Â Wrist active activity exercise
1. The wrist joint palm refers to the movement of the wrist to the palm side, and the back extension refers to the movement of the wrist to the back side of the hand.
2, relax your hands, try your best to bend your wrists, then slowly relax, and try your best to stretch your wrists.
3, pay attention to slow movement, uniform speed, try your best,
4. When practicing, 3 groups per day, 10 times in each group.
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LE- 2 Â Wrist stretching exercises
1. Use the hand to help practice the stretching of the affected wrist.
2, first press the back of the affected side of the hand to make the wrist flex as much as possible, to maintain the posture,
3. Move the palm or finger of the affected side so that the wrist joint stretches as far as possible to maintain the posture.
4, pay attention to keep the affected elbow joint in the extension position,
5, practice, 3 groups per day, each group 3 times, each position for 15-30 seconds.
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LE- 3 Â Forearm pronation
1. The palm is turned downwards and the forearm rotation is called the pronation. The palm is turned up and the forearm rotation is called the supination.
2, shoulder relaxation, elbow flexion 90 °, attached to the sides of the body,
3, try to twist the forearm, then slowly relax, and try to rotate the forearm,
4. When practicing, 3 groups per day, 10 times in each group.
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LE-4 Â Elbow joint active flexion and extension exercises
1. The shoulders are relaxed, the arms are drooping, and the palms are moving forward.
2. Flex the elbow joint , push your fingertips to the shoulders, then slowly relax, straighten the elbow joint, and push your fingertips downwards as far as possible.
3, pay attention to slow movement, uniform speed, try your best,
4. When practicing, 3 groups per day, 10 times in each group.
LE- 5 Â Flexor strength exercise
1. With your palms up, hold a drink or dumbbell.
2, force the wrist to flex at a constant speed, then slowly relax back to the original position,
3. You can increase the weight of the dumbbell according to your own practice.
4. When practicing, 3 groups per day, 10 times in each group.
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LE- 6 Â Stretching strength exercises
1. With your palm down, hold a drink or dumbbell.
2, force the wrist to stretch back at a constant speed, then slowly relax back to the original position,
3. You can increase the weight of the dumbbell according to your own practice.
4. When practicing, 3 groups per day, 10 times in each group.
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LE- 7 Â Wrist joint strength training
1. The forearm is flat and the wrist is placed in the neutral position (neither the palm of your hand nor the back stretch), the thumb is up,
2, hold a drink or a hammer, push the wrist upwards, try to extend to the ceiling, then slowly relax back to the original position,
3, pay attention to keep the position of the forearm does not move,
4. When practicing, 3 groups per day, 10 times in each group.
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LE- 8 Â Forearm pronation and supination strength exercises
1. The shoulders are relaxed, the elbows are flexed 90 °, and they are attached to the sides of the body.
2, put the wrist in the neutral position, thumb up, hold a drink or hammer,
3, force the forearm to rotate, then slowly relax back to the original position, and then force the forearm to rotate forward,
4. When practicing, 3 groups per day, 10 times in each group.
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LE- 9 Â Wrist joint back strength exercise
5, the front of the arms flat, elbow joint straight, palm down,
6. Hold a fitness stick or broom with both hands and shoulder width.
7, the two wrists force the wrist joint back, and then slowly relax back to the original position,
8. When practicing, 3 groups per day, 10 times in each group.
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