Seamstresses, musicians, computer programmers, supermarket checkout clerks and throwing sport athletes have one thing in common: they all require manual endurance, dexterity and flexibility. Hand and wrist overuse or misuse may lead to chronic pain or acute injuries. The American Physical Therapy Association endorses elastic resistance band training as a means of treating and preventing hand injuries.
Benefits
Hand exercise requires small fine-motor movements. Free weights may accommodate some of these exercises, such as wrist flexion and extension, but their size and shape makes them unsuitable for finger exercise. Elastic resistance bands are lightweight, flexible and versatile. Since lifting the bands does not require hand strength, even people with severe hand injuries can take them to work or on vacation. Physical therapy patients, whose insurance may only cover one weekly visit, can optimize the therapeutic process by performing band hand exercises at home.
Function
Bands offer accommodating resistance, which means that the imposed challenge follows the strength curve of the muscle throughout the exercise. They offer less resistance when the muscles are aligned in a leveraged position, and less resistance when the muscles are at their weak points. The bands enable exercise in all of the hand's typical movement patterns. These include wrist flexion and extension, supination, or turning the palm up, and pronation, or turning the palm down.
Types
To perform wrist flexion and extension exercises, secure a long resistance band under one foot, and hold the other end in your injured hand. Stabilize your elbow and forearm against your knee or on a table. Begin flexion exercises with the palm facing up. Bend your wrist so the your knuckles move toward your forearm. Extension exercises use the same movement pattern, but the exercise begins with the palm facing down. This type of exercise benefits people suffering from carpal tunnel syndrome. Small, looped bands facilitate finger strengthening exercises. London hand therapists Ian Winspur and C. B. Wynn Parry, who authored "The Musicians Hand: A Clinical Study," attach the loops to their clients' fingers and ask them to spread their fingers apart against the band's resistance.
Prevention/Solution
If you work in a profession that leaves you susceptible to repetitive strain injuries, be proactive and perform these exercises on a regular basis. While these exercises may strengthen the hand, wrist and finger muscles and prevent pain, repetitive strain injuries often result from faulty work habits. An occupational therapist can help you set up an ergonomic work station to prevent this.
Warning
Most elastic resistance bands use latex. If you are allergic to latex, Thera-Band makes a latex-free band. Resistance level is also an important issue. Band manufacturers color-code their products according to their resistance level. If you have an injury, consult with your physical therapist about the proper resistance level, the number of repetitions and the frequency of your band hand workout.
References
- American Physical Therapy Association: American Physical Therapy Association Endorses Thera-Band Latex-Free Bands
- Thera-Band: Thera-Band Training Manual
- Physio Advisor: Hand Exercises
- "The Musician's Hand: A Clinical Study"; Ian Winspur and C. B. Wynn Parry; May 1998
- "Physical Medicine and Rehabilitation Clinics of North America"; Repetitive Stress and Strain Injuries: Preventive Exercises for the Musician; Gail A. Shafer-Crane; 2006
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