Wrist Sprain
Weeks 1 and 2
STEP 1 STEP 2
Seated Finger Composite Flexion Extension
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin this exercise with your wrist and fingers straight.
Movement
Slowly bend the top two knuckles of your fingers downward. Pause, then return to the starting
position and repeat.
Tip
Make sure to only move through a pain-free range of motion. Try to keep your wrist straight as you
move your fingers.
STEP 1 STEP 2
Seated Forearm Pronation and Supination AROM
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting upright in a chair with one arm bent to 90 degrees, palm facing up, and fingers
straight.
Movement
Rotate your forearm inward, then outward, and repeat.
Tip
Make sure to only move your forearm, and keep your wrist straight during the exercise.
STEP 1 STEP 2
Wrist AROM Flexion Extension
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin this exercise with your wrist straight.
Movement
Slowly bend your wrist back and forth.
Tip
Make sure to only move through a pain-free range of motion. Try not to let your forearm rotate as
you move your wrist.
STEP 1 STEP 2
Seated Elbow Flexion and Extension AROM
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting upright in a chair with one arm straight at your side.
Movement
Bend your elbow upward as far as is comfortable, then straighten it and repeat.
Tip
Make sure to keep your movements slow and controlled.
STEP 1 STEP 2
Shoulder Flexion Wall Walk
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with your arms straight and your hands resting on a wall at
shoulder height.
Movement
Slowly walk your hands up the wall one at a time.
Tip
Make sure to keep your body straight during the exercise. Only walk your hands as far as you can
without feeling any pain.
Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a
risk of injury with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and
contact your healthcare provider.
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STEP 1 STEP 2
Standing Shoulder Abduction Finger Walk at Wall
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with a wall at your side.
Movement
Place the hand of your involved arm on the wall and walk your fingers up the wall as far as you can,
then gently lean toward the wall to slide it further. Slide your hand back down, and repeat.
Tip
Weeks 3 and 4 Make sure not to shrug your shoulder. Only raise your arm as far as you can without causing pain.
STEP 1
Isometric Wrist Extension Pronated
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin with your palm facing down and fingers straight with your opposite hand gently over your
other hand.
Movement
Try to bend your wrist upward but resist the movement with your upper hand.
Tip
There should be no movement with this exercise.
STEP 1
Seated Isometric Wrist Flexion Supinated with Manual Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin with your palm facing up and fingers straight with your opposite hand gently on top of your
palm.
Movement
As you bend your wrist up, resist this movement with your top hand. Pause briefly, then return to
the starting position.
Tip
There should be no movement with this exercise.
STEP 1 STEP 2
Seated Wrist Flexion and Extension with Towel Twist
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting upright holding a rolled towel in both hands.
Movement
Twist the towel by bending one wrist forward and the other backward. Then repeat in the other
direction.
Tip
Make sure to keep your shoulders relaxed during the exercise.
STEP 1 STEP 2
Finger Abduction with Rubber Band
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting upright your hand flat on a table, palm down, with a rubber band looped around your
fingers.
Movement
Spread your fingers apart, pressing against the resistance. Slowly return to the starting position
and repeat.
Tip
Make sure to keep your movements slow and controlled during the exercise.
Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a
risk of injury with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and
contact your healthcare provider.
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STEP 1 STEP 2
Isometric Finger Flexion
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin with one palm facing down, the other facing up and the ends of your fingers locked together
with your knuckles slightly bent.
Movement
Gently pull your arms apart, resisting the movement with your fingers. Do not let your fingers
straighten. Hold, then relax and repeat.
Tip
Make sure to keep the rest of your arms straight during this exercise.
STEP 1 STEP 2
Wall Push Up
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with your arms straight and your hands resting on a wall at
shoulder height.
Movement
Bend your elbows, leaning your body toward the wall, then push yourself back into the starting
position and repeat.
Tip
Weeks 5 and 6 Make sure to bend only at the elbows and keep the rest of your body straight during the exercise
STEP 1 STEP 2
Seated Wrist Flexion Stretch
REPS: 3 | SETS: 1 | HOLD: 20 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting upright in a chair.
Movement
Lift your arm straight in front of you with your palm facing down, then gently press on the back of
your hand down and toward your arm. Hold this position. You should feel a stretch on the top of
your forearm.
Tip
Make sure not to apply too much pressure during the exercise, this should be a gentle stretch.
STEP 1 STEP 2
Seated Wrist Extension Stretch
REPS: 3 | SETS: 1 | HOLD: 20 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting upright in a chair.
Movement
Lift your arm straight in front of you with your palm up, then gently press your palm down and back
toward your arm. Hold this position. You should feel a stretch on the bottom of your forearm.
Tip
Make sure not to apply too much pressure during the exercise, this should be a gentle stretch.
STEP 1 STEP 2
Seated Wrist Flexion with Dumbbell
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Sit with one arm resting on a table, grasping a lightweight dumbbell and palm facing upward.
Movement
Curl your wrist towards your body, then slowly return to the starting position.
Tip
Make sure to only move your wrist, and avoid any forearm or shoulder movement during the
exercise.
Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a
risk of injury with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and
contact your healthcare provider.
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STEP 1 STEP 2
Seated Wrist Extension with Dumbbell
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Sit with one arm resting on a table, grasping a lightweight dumbbell and palm facing downward.
Movement
Bend your wrist backwards towards your body, then slowly return to the starting position.
Tip
Make sure to only move your wrist, and avoid any forearm or shoulder movement during the
exercise.
STEP 1 STEP 2
Standing Tricep Extensions with Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position, with your arms bent and elbows tucked at your sides, holding
each end of a resistance band that is anchored above your head.
Movement
Straighten your elbows, pulling against the resistance band, then slowly bring them back to the
starting position and repeat.
Tip
Make sure to keep your elbows tucked at your sides and move your arms slowly.
STEP 1 STEP 2
Standing Bilateral Low Shoulder Row with Anchored Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position holding both ends of a resistance band that is anchored in
front of you, with your palms facing up.
Movement
Pull your arms back against the resistance band, bending at your elbows, then return to the starting
position and repeat.
Tip
Make sure to keep your back straight and think of squeezing your shoulder blades together as you
pull your arms back.
STEP 1 STEP 2
Standing Single Arm Elbow Flexion with Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with a resistance band looped under one foot and held in your
hand on the same side.
Movement
With your palm facing up, bend your elbow and bring your hand toward your shoulder, then slowly
lower it back down and repeat.
Tip
Make sure to maintain good posture and do not shrug your shoulder during the exercise.
STEP 1 STEP 2
Standing Upright Shoulder Row with Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position holding both ends of a resistance band that is looped under
your feet.
Movement
Pull up on the band, keeping your hands close to your body and bending your elbows until your
hands are at your chest, then lower them back down and repeat.
Tip
Make sure to keep your back straight and do not shrug your shoulders during the exercise.
Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a
risk of injury with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and
contact your healthcare provider.
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STEP 1 STEP 2
Full Plank
REPS: 5 | SETS: 1 | HOLD: 30 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin on all fours with your arms directly underneath your shoulders.
Movement
Extend your legs backward so your body is in a plank position, and hold.
Tip
Make sure to keep your back straight, abdominals tight, and maintain a gentle chin tuck throughout
Weeks 7 and 8 the exercise.
STEP 1 STEP 2 STEP 3
Farmer's Carry with Kettlebells
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin standing in a flat open space with two kettlebells on the ground at your sides. Lunge down to
pick up a kettlebell in each hand.
Movement
Walk forward, keeping your stomach muscles engaged, torso upright, and shoulders down and
back.
Tip
Make sure to keep your core engaged and maintain your balance as you walk. Do not shrug your
shoulders or let your trunk lean forward, backward, or sideways during the exercise.
STEP 1 STEP 2
Chest Press with Resistance
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position, holding both ends of a resistance band that is anchored
behind you at shoulder height.
Movement
Slowly push your arms forward, with your palms facing down, then return to the starting position
and repeat.
Tip
Make sure to keep your back straight and abdominals tight during the exercise.
STEP 1 STEP 2
Chest Fly with Resistance
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position holding both ends of a resistance band that is anchored
behind you at shoulder height, with your arms straight out to your sides, palms facing forward.
Movement
Pull your arms forward against the resistance, bringing your hands together. Slowly return to the
starting position and repeat.
Tip
Make sure to keep your abdominals tight and elbows straight during the exercise.
STEP 1 STEP 2
Seated Lat Pull Down with Resistance - Elbows Bent
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting upright holding both ends of a resistance band that is anchored high above you, with
your arms straight.
Movement
Pull your arms down against the resistance, bending your elbows and bringing your hands to your
shoulders. Slowly return to the starting position and repeat.
Tip
Make sure to keep your back straight and do not shrug your shoulders during the exercise.
Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a
risk of injury with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and
contact your healthcare provider.
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STEP 1 STEP 2
Full Plank with Shoulder Taps
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin on all fours then straighten your legs to bring yourself into a plank position.
Movement
Hold this position and lift one hand off the ground to tap your opposite shoulder. Return to starting
position and repeat with your other hand.
Tip
Make sure to keep your abdominals tight and keep your back straight during the exercise. Do not
let your trunk rotate.
STEP 1 STEP 2
Tricep Dip from Chair
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting upright in a chair.
Movement
Move your body forward off the chair, keeping your arms on the edge. Slowly bend your elbows and
lower yourself toward the ground, then push yourself back up, and repeat.
Tip
Make sure to keep your back straight and do not shrug your shoulders during the exercise. Your
elbows should be bending straight backwards, do not let the flare out to the side.
Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a
risk of injury with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and
contact your healthcare provider.
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