R'equilibri_us - Gabinete de

Fisioterapia
Client ID
Av. D. João I, nº 8
Oeiras 50760434
917776556 Online access
login.wibbi.com

Notes :
O critério de progressão seria 1,5kg é fácil passa para o seguinte. A questão é que deves conseguir sempre realizar as 3 séries do
exercício bem antes de pessares para o peso seguinte.
no exercíco isométrico igual, e só fazes a 4 srepetição se vires que 3 são poucas.
Ideal será intercalares os exercícios e trabalhar em circuito, em vez de fazeres todas as 3 séres de seguida de cada exercício

1 Eccentric wrist flexion Sets: 3 Reps: 10 Weight: 1,5kg-2-3kg

Hold a weight in your hand and rest your forearm on a table so your wrist is over
the edge, palm facing up.
Lift the weight and your hand using the opposite hand as high as possible while
keeping your forearm on the table.
Then, slowly lower the weight completely.
The purpose of the exercise is to strengthen only the lowering portion of the
movement.
Repeat.

2 Eccentric wrist extension Sets: 3 Reps: 10 Weight: 1,5kg-2-3kg

Hold a weight in your hand and rest your forearm on a table with your elbow
straight, so your wrist is over the edge-palm facing down.
Lift the weight and your hand-as high as possible-using the opposite hand, while
keeping your forearm on the table.
Then, slowly lower the weight completely.
The purpose of the exercise is to strengthen the lowering portion of the movement
only.
Repeat the exercise.

3 Strengthening Sets: 3 Reps: 10 Weight: 1,5kg-2-3kg

Pro/Supination
Hold a weight in your hand and by rotating your forearm, switch to a supination
(palm up) grip to a pronation (palm down) grip.

4 Isometric wrist extension Reps: 3-4 Weight: 1,5kg-2kg-3kg Hold: 20-30''

with weight, elbow
Start in an upright sitting position with your forearm and elbow supported on a
extended surface next to you. The surface should be high enough that your forearm is
parallel to the ground. Your elbow should be fully extended and your wrist in 20-
30Ëš of extension (lifted slightly upward) with your palm facing down and your
hand unsupported at the edge of the surface.
Hold a dumbbell and maintain the position for the prescribed duration.
Make sure you do not lift your arm off the surface while doing this exercise.

5 Forearm stretch (3 Reps: 3 Hold: 20''

positions)
Stand next to a wall with your palm flat on the wall.
Start with your fingers pointing straight upward (12 o'clock) and hold the position
to stretch your forearm flexor muscles.
Repeat with your fingers pointing backward at 6 o'clock and then down at 3
o'clock.

Prepared by Beatriz Pinto | beatrizr.pinto20@gmail.com | Jan 30, 2021 Page 1 of 2

© Physiotec 1996-2021. All rights reserved
 R'equilibri_us - Gabinete de
Fisioterapia
Client ID
Av. D. João I, nº 8
Oeiras 50760434
917776556 Online access
login.wibbi.com

6 Wrist flexors stretch Reps: 3 Hold: 20''

With your elbow straight and your palm facing up (forearm in a supinated
position), extend the wrist and grab the fingers with your free hand.
Gently pull your fingers and wrist in extension toward the floor..
Hold the stretch for the recommended time.

7 Forearm flexors stretch Place the palms on a table with fingers turned towards you and arms straight.
Slowly move your body backwards to feel a stretch in the forearms.

Prepared by Beatriz Pinto | beatrizr.pinto20@gmail.com | Jan 30, 2021 Page 2 of 2

© Physiotec 1996-2021. All rights reserved