Frequency and repetition

  • Each exercise should be repeated 3 times, before you move on to the next.
  • Each body part has 7 core exercises, some with variations.
  • We recommend that you do all exercises once per day. If you feel improvement you may increase the frequency to two times per day. If you feel pain, consider doing the exercises every other day.
  • The exercises should be performed in the following sequence: Warm-up  »  Coordination  »  Mobility  »  Stretching  »  Stability  »  Strength  »  Balance

Exercises

Warm-up

  • Fold your fingers loosely together
  • Move your hands from side to side
  • Rotate your hands and wrists in a circular pattern

Repeat 7 times

Coordination

  • Stand up straight with parallel feet
  • Maintain your arm at your side and
  • Push your palms backward
  • Roll on the outer edge of your feet and rotate your hands outward
  • Return to the start position
  • Roll on the inside edge of your feet and rotate your hands inward
  • Return to the start position
  • Lift on your toes and bend your wrist upward
  • Return to the start position
  • Lift your heels and bend your wrists backward
  • Return to the start position
Note: The movement of your feet and hands has to be simultaneous

Repeat 7 times

Mobility

  • Fold your fingers loosely together
  • Hold your arms in front of you
  • Rotate your hands from side to side for 3 seconds
  • Rotate your hands up and down for 3 seconds
  • Rotate your hands in a circular motion for 3 seconds in each direction

Repeat 7 times

Stretching A

  • Place both your palms together in front of you
  • Push your hands gently together and pull your hands towards your chest
  • Maintain this position for 3 seconds
  • Rotate your hands, so your fingertips are now pointing towards your chest, while maintaining pressure
  • Maintain this position for 3 seconds
  • Return to the start position

Repeat 3 times for each hand

Stretching B

  • Grab the back of your left hand with your right hand
  • Push both your arms forward and extend your left elbow until you feel the stretch on the outer side of your left wrist
  • Maintain this position for 7 seconds

Repeat 3 times for each hand

Stability A

  • Stand up straight with parallel feet
  • Make a fist with your left hand
  • Grab your fist with your right hand and attempt to twist it towards your body for 3 seconds
  • Attempt to twist your fist away from your body for 3 seconds
  • Attempt to twist your fist downward for 3 seconds
  • Attempt to twist your fist upward for 3 seconds

Note: Resist any movement of your wrist when attempting to twist it. Increase the force applied accordingly. Allow 1 second before you change direction

Repeat 3 times for each hand

Stability A

Alternative Version
  • Stand up straight with parallel feet
  • Lock your hands together in front of you
  • Use one hand to try and twist the other hand to the side, resist the push with the other hand. Maintain this pressure for 3 seconds
  • Switch hands, and maintain this pressure for 3 seconds

Repeat 3 times for each hand

Stability B

  • Open your hands and face your fingertips toward your other hand
  • Place the tips of your fingers on each other
  • With your right hand, push toward the fingers on your left hand and maintain the same position of your fingers
  • Push gently for the first few second and increase force slowly

Repeat 3 times for 7 seconds for each hand

Stability C

  • Fold your hands and hold your fists against each other in front of you
  • Apply force and push your fists together while maintaining their position
  • Rotate your fists inward and outward while maintaining pressure

Repeat 3 times

Strength A

  • Find a water bottle or similar object
  • Grab the water bottle in your hand and extend your arm
  • With your palm facing downward, swing the water bottle up and down from a vertical to a horizontal position 7 times
  • Rotate your arm 180 degrees 
  • With your palm facing up, swing the water bottle down and up from a vertical to a horizontal position 7 times

Repeat 3 times for each hand

Strength B

  • Find a water bottle or similar object
  • Grab the water bottle by its neck and extend your arm
  • Swing the water bottle from side to side 7 times
  • Pull your arm towards you and maintain your arm and elbow at 90 degrees 
  • Swing the water bottle from side to side 7 times

Repeat 3 times for each hand

Strength C

  • Extend your arm in front of you with an open hand
  • Make a fist and apply a firm squeeze to your hand
  • Rotate your fist from one side to the other
  • Release your squeeze and slowly open your hand

Repeat 7 times for each hand

Balance

  • Stand up straight, place the tip of your fingers together and push firmly
  • Lift your arms while rotating your wrists until you reach back of your head with your thumbs and index fingers
  • Keep the position, exhale and lift yourself on your toes
  • Rotate your wrists and lower your arms back to the starting position

Note: Apply a gentle but firm and continues resistance throughout the movement.

Repeat 3 times

Additional Exercises

While you're here, why not take a look at some of our other exercise sections?