♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the Internet ♪
- Hi folks I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we are the most famous physical therapists
on the internet.
- In our opinion of course, Bob.
- Today, we're gonna go
over the best all-in-one wrist and finger exercises
after broken wrists,
surgery or cast removal, or maybe all three.
- Right, it very well could be all in one that way.
- Before we do this though.
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All right, Brad, take it away.
- Okay.
Bob, after wrist injuries, fractured wrists,
surgeries on the wrist, pretty common.
- Yeah it is,
especially with the slippery seasons coming up here.
- Exactly. - A lot of people are gonna
go down on the ice.
- Right, right.
And we've had a few videos out on strengthening,
they do quite well.
And we've got something here
that I think people should know about,
particularly if you want to get your wrist strengthened back
if you're work, you know,
- If you're working maybe labor or-
- Right
- I mean you rely on your strength.
Or let's say you're an athlete.
- Right, if you're a golfer, if you're playing hockey.
- Bowling.
- Right.
- Pickle ball, pickle ball is a thing.
- Anything where you want a good grip.
- Did you know that pickle ball is really-
- You know, I have heard a little bit about.
I like pickles.
I like to eat them.
Anyways-
- They're a ball.
- Typically in the past, there's the grip strengtheners
like this with the rubber bands and they're nice,
but they only strengthen pretty much the fingers.
They don't address the wrist very much.
- The ball, too, if you squeeze a ball.
- Right, they're good ways to get started.
And go ahead, Bob, you know-
- And for the wrist-
- The dumbbell is just too good.
- You generally start with,
you keep the forearm supported,
and you're gonna work on wrist flection this way,
you can ulnar deviation, a radial deviation that way,
and then you can do wrist extension.
- You know, these work okay,
but you gotta buy a number
of different weights as you get stronger.
- And they're not very portable.
- No. - You know,
if you're going on vacation for a week,
you wanna throw these in there.
- And this is good just for wrists,
it's not good for strengthening the grip.
- Yeah exactly.
It's hard to combine it. - Right.
- So we actually got this product that was invented
by a rock climber. - Yep, an engineer
and a rock climber. - Right,
so he has had the capability and he knew what was needed.
And it looks kind of like an oddball thing,
but once you learn how to use it, you can see the benefits.
So after you get your cast off
and the surgeon says go ahead, get it moving,
start strengthening as tolerated,
you're going to start out low naturally.
That's the beauty,
one of the beauties of this is you can start out low.
You can see we got four loops, resistant bands,
really nice ones.
- Again, I would emphasize again this is probably not
for the elderly person who's going back into,
you know what I mean?
- Right.
- If you're in your 60s or 70s this is probably going
to be overkill for you.
- Unless you're pretty active-
- Unless you're pretty active - in your 60's.
- Unless you wanna go back to golf or stuff like that then.
- Right. - Then yes.
- So to start out with, you put it around your foot.
You do it in a seated position
like our what we call the 90-90 position.
You're going to use your thighs and your forearms as a base.
And you're going to go down and let your fingers extend.
So this is,
you could just do finger strengthening like this,
but we recommended this and the wrist flection.
And we've only got one loop on there.
It's pretty easy resistance.
- This is pretty easy resistance with one loop
- And that's a- - Good start.
- Right.
Now, another big advantage, Bob can keep doing it.
Say this is a sore wrist.
The big advantage of this is the strong wrist
helps the sore wrist.
They're working together.
It's called the crossover effect in therapy,
which you cannot do with these two, it works one at a time.
So that's a big advantage to this,
particularly with rehab of a wrist.
- Well the other thing is continuous resistance.
- Sure.
- Yeah, I mean this, you get beyond a certain point,
and it's no longer resistance hardly anymore,
and then of course going down it's not resistance
unless you do it slowly.
- Right.
- But this, you know, it's a band,
so it's going to be continuous resistance-
- Right. - The entire time.
- Now the nice thing too is we got flection,
now we're going to go this way
and we get some radial deviation,
which is nice to work, without changing positions,
just changing your wrist.
And then you turn palm down and you work wrist extension.
And of course grip doesn't affect so much this way
but that's not so functional particularly
in daily activities. - Well part of the thing
of grip though, Brad, and as you know when you grip,
your wrist goes into extension.
So in order to increase your grip, you gotta increase
the ability of the wrist to extend.
- Sure, and that's what we're doing here
- That's what we're doing there.
- Let's say you've been active and you went from one,
and then you can go to two,
and then you can put one on each side
and that's a step in the right direction for strengthening.
And you're gonna do typically for wrists,
I'm gonna suggest starting out 10 repetitions each way.
As you get stronger, you may want to go 15, 20 repetitions,
or you could do more, depending on your desires.
- And if you wanna make it easier, Brad,
as you can see I'm a tall guy,
so I actually have it between my thighs like this
and I'm down here.
- Right.
- So if you did the same thing,
yeah, you'd have hardly any resistance
- Right. - At all, right?
- Yep, it's extremely easy to vary the resistance.
It's a beautiful
device. - And if I go here
like Brad, then I'm really working.
- Right.
And for those people who a strong like bull
and really need a good grip, and then-
- If they're in the later stages of rehab here.
- Mm-hmm (affirmative)
Then you're going to use all four tubes,
and then it really works those wrists.
So I think this is going to cover the vast majority
of even the strongest individuals.
- Well again, the thing that's nice
about it is it does cover in 3 planes.
I mean how often can you work something like this?
- Right.
- Not very easy, unlike this.
There is if you want to even go a little crazy,
you can put it on your shoulder like this
and go the other way.
You can do the-
- Yep, that way you get - Your ulnar.
- The ulnar deviation versus the radial.
That's very complete.
Some people may be interested in that.
So Bob once again I really-
- How many reps we're gonna mention?
- Well yeah, reps, I think I mentioned that.
- Did you say that? - Yep.
- Okay. - 10 reps.
You could get up to 30.
It depends if you really want that really strong grip,
increase resistance, less repetition.
If you're doing something throughout the day that requires-
- I'm gonna put together a warning though Brad-
- Why? - Because I used this everyday
for a while, and that was too much.
- That's because you're using too much resistance, Bob!
- I know!
You know I talked to the guy who invented it
and he was a younger guy at the time when he used it.
And he used it everyday and then like, oh yeah it's fine.
- Well, he's a rock climber.
- Well, he's a rock climber, so I did it everyday,
and I got so sore I had to back off for like a month.
- Right.
- So it really is like any other lifting.
You may want to do it-
- Every other day. - Two or three times,
or every third day even.
- Sure.
And with after an injury, you may go really light,
and that may you wanna get some advice from a therapist.
Bob, why are you playing like that?
- Yeah, we'll put a link below and if you use that link
below we'll give you 15% off, we'll make sure you do,
because you're part of the Bob and Brad team.
- There you go.
- So.
- Enjoy and get strong.