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Home Exercises Procedures for the Thumb

  • by Clarisa
  • Course level: Intermediate
  • Categories thumb exercise
  • Total Enrolled 0
  • Last Update August 4, 2021

Description

Thumb Exercises – You know those really painful cramps in your thumb from typing for too long? Well, you can combat that discomfort with a few simple stretches. One of the most common and easy to do is called “tabletop” stretching which has basically become an internet sensation amongst typists over the past year or so! It’s as if we knew how important it was but never had this kind of relief before then-now they are everywhere on social media posting pics about their thumbs being pain-free!! So all of us avid texters out there should be doing these exercises at least once every couple of hours (or even more) throughout our day!!!

DeQuerveins Stretch
Grip affected hand with unaffected hand.
Cup affected hand with thumb over big
thumb joint, and other fingers around the hand.
Slowly stretch thumb and hand down the
pinky side of the hand, hold 30 seconds and
slowly release.

Hold                   30 Seconds
Repeat                5 Times
Complete           2 Sets
Perform             1 To 2 Times a Day

 

PROM THUMB FLEXION EXTENSION

Use your unaffected hand to hold your
affected thumb. Use your unaffected hand
to bend your affected thumb at the
knuckle so it curls up in your palm. Then
straighten your thumb and repeat.

Hold                    30 Seconds
Repeat                 5 Times
Complete            2 Sets
Perform              1 To 2 Times a Day

 

THUMB OPPOSITION COMBO

Start with an open palm and fingers extended.
Next, touch the tips of the first and second fingers.
Then return to open palm.
Next, touch the tips of the first and third fingers, etc
until all fingers have performed as shown.

Hold                30 Seconds
Repeat             5 Times
Complete         2 Sets
Perform           1 To 2 Times a Day

 

 

Thumb Strengthening Exercises

1. Wrap a rubber band around the hand, lay flat
on the table.
2. Spread rubber band out using the thumb.

Hold                       30 Seconds
Repeat                   5 Times
Complete              2 Sets
Perform                1 To 2 Times a Day

 

 

THUMB FLEXION EXTENSION

Bend your thumb across the palm of your
hand, then extend it out to the side as
shown. Repeat.

Hold                     30 Seconds
Repeat                  5 Times
Complete             2 Sets
Perform               1 To 2 Times a Day

 

 

Thumb Abduction Theraputty

Make a small putty ring around your thumb
and index finger.
Pull your thumb away from your fingers,
keeping the thumb in front of your index
fingers.

Hold                  30 Seconds
Repeat              5 Times
Complete         2 Sets
Perform           1 To 2 Times a Day