Active Extensor Tendon Stretch | Early Intervention Ergonomics

What is the Active Extensor Tendon Stretch?

The Active Extensor Tendon Stretch is an excellent stretch to replenish nutrients and re-oxygenate the distal upper extremity. This composite stretch originates at the common wrist extensor tendon of the lateral epicondyle and pulls all the way down to the extensor hood mechanism of the fingers. Perform this stretch to give your body rest when performing forceful gripping, repetitive gripping, awkward or sustained postures of the elbow, forearm, wrist, and hand to prevent common disorders such as tennis elbow, tendinitis, tendinosis, and muscle strain.

This stretch is a type of exercise that targets the extensor muscles in the arms and hands. These muscles are responsible for opening the hand and extending the wrist.

Here’s how to perform an active extensor tendon stretch:

1. Sit or stand with good posture, with your arms at your sides and your palms facing inwards.
2. Slowly raise your arms out to the side, keeping them straight, until they are level with your shoulders.
3. Turn your palms to face the floor, and then slowly extend your wrists so that your fingers point upwards.
4. Hold this position for a few seconds, feeling the stretch in your forearms and hands.
5. Slowly lower your arms back down to your sides, and then repeat the exercise for several repetitions.

It’s important to perform this exercise slowly and carefully, without over-stretching the muscles. Stop if you feel any pain or discomfort, and don’t force the stretch beyond your limits. You can perform this exercise as part of a warm-up routine before engaging in any activities that require hand and wrist movement, such as sports or typing.

Early Intervention Benefits of this Stretch

Firstly, the Active Extensor Tendon Stretch can help improve grip strength. By stretching the extensor tendons, you can increase the strength of your grip. Additionally, this exercise can reduce the risk of injuries such as tennis elbow and golfer’s elbow, which can be caused by tight extensor tendons.

Moreover, regular practice of the this stretch can increase your range of motion in your wrist and fingers. This benefit is especially useful for athletes and manual laborers. Lastly, if you experience pain in your forearm or wrist, this exercise can help alleviate the pain by loosening tight muscles and tendons.

Overall, the Active Extensor Tendon Stretch is a simple but powerful exercise that can have a significant impact on your forearm, wrist, and hand health.

These early intervention exercises are to improve health and fitness.
It is important to note, if you have an injury or illness, consult with a health care professional before attempting.

 

 

 

Wrist/Forearm/Elbow Band Strengthening  |  Early Intervention Ergonomics

What are the Wrist/Forearm/Elbow Band Strengthening Exercises?

The wrist/forearm/elbow band strengthening exercises are also known as eccentric and concentric wrist extension exercises. They can be beneficial for strengthening the wrist extensor muscles and improving wrist stability. Here are examples of both types of exercises, both utilizing a therapy band:

Eccentric Wrist Extension Exercise:

• Start by sitting in a chair or standing with your forearm supported on a table, palm facing downwards.
• Wrap the therapy band around your hand, securing it around your fingers.
• Begin with your wrist flexed (bent) and the band taut.
• Slowly and gradually extend your wrist against the resistance of the band, moving your hand towards a neutral position (parallel to the floor).
• Once you reach the neutral position, release the tension on the band and return to the starting position with your wrist flexed.
• Repeat this movement for a specific number of repetitions, focusing on controlling the motion during the release phase.

Concentric Wrist Extension Exercise:

• Assume the same starting position as the eccentric exercise, with your forearm supported and palm facing downwards.
• Wrap the therapy band around your hand, securing it around your fingers.
• Begin with your wrist in a flexed position.
• In this exercise, you’ll be actively contracting the wrist extensor muscles to overcome the resistance of the band.
• Extend your wrist against the resistance of the band, moving your hand towards a neutral position.
• Hold the end position for a brief moment, focusing on the contraction of the wrist extensors.
• Slowly release the tension on the band and return to the starting position with your wrist flexed.
• Repeat this movement for a specific number of repetitions, maintaining control throughout the exercise.

Remember to start with a resistance level that is manageable for you and gradually increase it as your strength improves. If you have any pre-existing wrist conditions or injuries, it is advisable to consult with a healthcare professional or physical therapist before starting any new exercise program.

Early Intervention Benefits

Eccentric and concentric wrist extension exercises using a therapy band offer several early intervention health benefits and can help prevent injuries. Here are some of the key advantages:

Health Benefits

1. Strengthening: These exercises target the wrist extensor muscles, such as the extensor carpi radialis brevis and longus, and the extensor digitorum. By strengthening these muscles, you can improve the overall stability and functionality of your wrists.
2. Muscle Balance: Eccentric and concentric exercises help promote muscle balance between the wrist flexors (muscles responsible for bending the wrist) and extensors (muscles responsible for extending the wrist). Achieving a balanced muscle development can enhance joint stability and reduce the risk of imbalances or overuse injuries.
3. Improved Grip Strength: Strong wrist extensor muscles contribute to better grip strength. This can be beneficial in various activities and sports that involve gripping objects, such as weightlifting, racket sports, and rock climbing.

Injury Prevention Benefits

1. Reduced Risk of Wrist Injuries: Strengthening the wrist extensors can provide stability and support to the wrist joint, reducing the likelihood of wrist injuries like sprains and strains. Stronger muscles can better withstand external forces and provide better control during activities that stress the wrists.
2. Overuse Injury Prevention: Repetitive activities or sports that involve excessive wrist flexion can lead to overuse injuries, such as tendinitis or carpal tunnel syndrome. By strengthening the wrist extensors through eccentric and concentric exercises, you can help prevent imbalances and excessive strain on the flexor muscles, reducing the risk of overuse injuries.
3. Rehabilitation Support: Eccentric exercises, in particular, are commonly used in rehabilitation programs to aid in the recovery of various wrist injuries. They can help improve tendon health, promote tissue remodeling, and enhance overall wrist function.

Things to Remember

It’s important to note that while these exercises can be beneficial, it’s crucial to perform them with proper form and within your pain-free range of motion. If you have any underlying wrist conditions, it’s advisable to consult with a healthcare professional or a physical therapist before incorporating these exercises into your routine.

If you experience any pain or discomfort during the stretch or have specific concerns, it’s advisable to consult with a healthcare professional for guidance tailored to your individual needs.

These early intervention exercises are to improve overall health & fitness as well as help reduce work-related injuries.

If you have an injury or illness, consult with a health care professional before attempting.

Contact us for more information on how we can help your employees stay safe. Healthy Employees ARE the Bottom Line!

More Tools & Resources from Peak Ergonomics

 

 

 

Grip Putty  |  Early Intervention Ergonomics

What is Grip Putty? How do I use it?

Grip putty is a malleable substance similar to clay or putty that can be squeezed, stretched, or molded to exercise the muscles in your hands and fingers. Also known as hand therapy putty, it is commonly used as a rehabilitation tool to improve hand strength and dexterity.

Here’s a simple grip putty exercise you can try:

1. Start by warming up your hands with some light stretching exercises.
2. Take a small amount of grip putty and roll it into a ball.
3. Squeeze the grip putty ball as hard as you can, using all your fingers and thumb.
4. Hold the squeeze for a few seconds and then release.
5. Repeat the squeezing and releasing motion for a set of repetitions, gradually increasing the number as your hand strength improves.
6. You can also try different variations such as pinching the putty between your fingers, rolling it into thin ropes, or using it to strengthen individual fingers.
7. Perform these exercises regularly to improve grip strength and finger dexterity.

Early Intervention Benefits

Using grip putty as an exercise and rehabilitation tool offers several early intervention benefits. Its malleable nature allows for targeted hand and finger movements, promoting strength, flexibility, and dexterity. Incorporating these exercises into your morning routine can be beneficial for workers who perform activities involving forceful or repetitive gripping.

• Improved Hand Strength: these exercises engage the muscles in your hands, fingers, and forearms, leading to enhanced grip strength. Regular use can strengthen these muscles, making daily activities that require a strong grip easier to perform.
• Increased Finger Dexterity: Manipulating the grip putty challenges your finger coordination and control. Engaging in activities that require precise finger movements, such as playing a musical instrument or performing delicate tasks, can particularly benefit individuals.
• Injury Prevention: grip putty is commonly used in hand therapy and rehabilitation settings to aid in the recovery of hand injuries or surgeries. It promotes circulation, reduces stiffness, and assists in regaining range of motion. Additionally, using it as a preventive measure can help reduce the risk of hand and wrist injuries by improving overall hand strength and flexibility.
• Stress Relief: Engaging in these exercises can provide a therapeutic effect, serving as a stress-relieving activity. The repetitive squeezing and releasing motions can help relax the muscles and relieve tension in the hands and forearms. This makes it an excellent tool for individuals looking to unwind and alleviate stress.
• Versatility and Convenience: Grip putty is a versatile tool that can be used virtually anywhere, making it highly convenient for individuals with busy schedules. It is portable and lightweight, allowing for on-the-go use, whether at home, in the office, or while traveling.

Things to Remember

Incorporating grip putty exercises into your routine offers a range of health benefits, including improved hand strength, increased finger dexterity, rehabilitation and injury prevention, stress relief, and convenient usability.

Remember to start with appropriate resistance levels and gradually increase the intensity as your hand strength and flexibility improve. If you have any underlying hand or wrist conditions, it’s advisable to consult a healthcare professional before starting grip putty exercises to ensure safety and proper guidance.

Remember, if you have any pre-existing hand or wrist conditions or if you experience pain during the exercises, it’s best to consult a healthcare professional before proceeding. They can provide you with specific recommendations and guidance based on your individual needs.

These early intervention exercises are to improve overall health & fitness as well as reduce work-related injuries.

If you have an injury or illness, consult with a health care professional before attempting.

Contact us for more information on how we can help your employees stay safe.

More Tools & Resources from Peak Ergonomics

Contact Us About Reducing Workplace Injuries

Healthy Employees are the Bottom Line! – Learn More!

 

 

 

Hammer Exercise  |  Early Intervention Ergonomics

What is the Hammer Exercise?

The wrist pronation and supination exercise with a hammer is a beneficial exercise that targets the muscles in your forearms. It involves using a hammer as a weight to perform controlled movements that rotate your wrist.

Here’s a step-by-step guide to performing the wrist pronation and supination exercise with a hammer:

1. Begin by sitting on a chair or standing upright with your arm extended in front of you, holding a hammer with an overhand grip. Your palm should be facing downward.
2. Keep your forearm stable and slowly rotate your wrist to the left, allowing the hammerhead to point towards the floor. This movement is called pronation.
3. Hold the pronated position for a moment, feeling the stretch in your forearm muscles.
4. Return to the starting position and then rotate your wrist to the right, this time moving the hammerhead upwards. This movement is called supination.
5. Hold the supinated position for a brief moment, focusing on the contraction in your forearm muscles.
6. Repeat the pronation and supination movements for 10-30 repetitions on each side.

This exercise will help strengthen your forearm, wrist and hand for those work-related activities that involve forceful gripping or repetitive gripping of the forearm, wrist, or hand.

Early Intervention Benefits

The hammer exercise offers a wide range of early intervention benefits, including increased forearm and wrist strength, improved grip strength, enhanced wrist mobility, reduced risk of injuries, and better overall functionality in daily tasks. By regularly incorporating this exercise into your morning routine, you can promote injury prevention, reduce the likelihood of strains and sprains, and support optimal performance in workplace activities that involve forearm and wrist movements. This exercise contributes to well-rounded arm development while simultaneously providing the advantages of injury prevention and reduced risk of injuries.

Things to Remember

When performing this exercise, it’s essential to maintain control and avoid jerking or swinging the hammer. The motion should be smooth and deliberate, targeting the muscles in your forearm effectively.

Remember to start by gripping the hammer in the middle which allows you to maintain proper form with a safe amount of resistance. Then gradually increase the resistance by gripping further away from the center of the hammer as you become more comfortable and stronger. If you experience any pain or discomfort during the exercise, stop immediately and consult with a healthcare professional.

These exercises are to improve overall health & fitness as well as reduce work-related injuries.
If you have an injury or illness, consult with a health care professional before attempting.

Contact us for more information on how we can help your employees stay safe.

More Tools & Resources from Peak Ergonomics

Contact Us About Reducing Workplace Injuries

Healthy Employees are the Bottom Line! – Learn More!

 

 

 

Tennis Elbow Isometric  |  Early Intervention Ergonomics

What Exactly is Tennis Elbow?

Tennis elbow, also known as lateral epicondylitis, is a painful condition that affects the outer part of the elbow. It is commonly caused by repetitive motion of the wrist and arm. This can lead to small tears in the tendons that attach to the lateral epicondyle (the bony bump on the outer part of the elbow).

Some common causes of tennis elbow include:

1. Overuse: Activities that involve repetitive motion of the wrist and arm. Typing on a computer or using hand tools can cause small tears in the tendons over time.
2. Improper technique: Poor technique while performing manual labor can put extra stress on the elbow joint and lead to injury.
3. Age: As people age, the tendons in their arms become less flexible and more prone to injury.
4. Genetics: Some people may be genetically predisposed to developing tennis elbow.
5. Injury: A direct blow to the elbow or sudden forceful movement can also cause this condition.
6. Medical conditions: Certain medical conditions, such as rheumatoid arthritis, can also increase the risk of developing tennis elbow.

Overall, this condition is caused by repetitive stress on the tendons that attach to the lateral epicondyle, leading to microtears and inflammation. By identifying the cause of the injury, individuals can take steps to prevent future occurrences and manage their symptoms effectively.

Early Intervention Benefits of Isometric Exercise

Tennis elbow isometric exercises can provide several early intervention health benefits, including:

1. Strengthening: Isometric exercises are static exercises that involve holding a muscle in a contracted position without movement. These exercises can help to strengthen the muscles around the elbow joint, which can improve the overall stability of the joint.
2. Pain relief: Isometric exercises can help to reduce pain and inflammation associated with tennis elbow by increasing blood flow to the affected area and promoting the release of endorphins, the body’s natural painkillers.
3. Improved range of motion: Isometric exercises can help to improve the range of motion in the elbow joint by increasing the flexibility of the muscles and tendons around the joint.
4. Prevention of future injuries: Strengthening the muscles around the elbow joint through isometric exercises can help to prevent future injuries and reduce the risk of re-injury.

Overall, incorporating isometric exercises into a tennis elbow rehabilitation program can be an effective way to improve strength, reduce pain, improve range of motion, and prevent future injuries. However, it is important to consult with a healthcare professional before starting any exercise program to ensure that it is safe and appropriate for your individual needs.

These early intervention exercises are to improve health and fitness.
If you have an injury or illness, consult with a health care professional before attempting.

 

 

 

 

 

Education:

Tennis and Golfer’s elbow are similar; they are just on opposite sides of the elbow. Tennis elbow occurs on the outside or lateral epicondyle. The lateral epicondyle anchors the common wrist extensor tendon; which branches into four muscles that extend the wrist, extend the long digit and supinate (palm up) the forearm. Golfers elbow occurs on the inside or medial epicondyle. The medial epicondyle anchors the common wrist flexor tendon; which branches into four muscles that flex the fingers and the wrist together and pronate (palm down) the forearm. Since the finger flexors automatically flex the wrist, the wrist extensors are required to activate to counterbalance the wrist. Forceful and repetitive gripping in an awkward posture can strain the tendon and cause microscopic tearing of the tissue. This creates an inflammation, which classifies as tendinitis. Treatment includes rest, ice & anti-inflammatories. Scar tissue generates to mend the torn tissue, which takes 21 days to attain 10% of the normal strength and can take several months to return to normal strength. Many times, the scar tissue repeatedly tears, and the tendon fails to heal. This problem classifies as tendinosis and treatment include heat, massage, and exercise. Anti-inflammatories may impede healing and so we recommend using Tylenol. Always read and follow the direction on the bottle before taking any medication.

Prevention:

• It is important for handles to have a good grip, 1 ½ “diameter with at least 5” length with good friction.
• Use power tools instead of manual tools.
• Use jigs and fixtures to hold work.
• Perform gripping activities with elbow at 90° with palms facing each other and wrists straight.
• Frequently perform stretching to reduce fatigue.

Self-Care: Acute Tendinitis:

• Ice 15 minutes, 4 times per day.
• NSAID’s – Ibuprofen, Naproxen, and Aspirin. Read and follow directions on the bottle.
• Rest: avoid repetitive or forceful gripping.
• Wear a forearm strap during the day to help the tendon rest and heal.
• Wear a wrist splint while sleeping to help the tendon rest and heal.

Chronic Tendinosis:

• Moist heat 15 minutes, 4 x day
• Deep tissue massage 5 minutes 2 x day
• Gradual progression of stretching
• Gradual progression of strengthening
• Wear a forearm strap during the day to help the tendon rest and heal.
• Wear a wrist splint while sleeping to help the tendon rest and heal.
• Avoid NSAID’s such as ibuprofen, Naproxen, and Aspirin. Use Tylenol for pain relief. Read and follow directions on the bottle.