Therex Rehab Elbow/Wrist/Hand Progression is a complete exercise progression that addresses the 3 Pillars of Fitness :Strength, Flexibility, and Cardiovascular
Each section has easy to follow directions on how to progress.
If your Medical Doctor has referred you to do therapy for any of the below diagnoses you could try these exercise progression combinations .
Do these progressions under the guidance of a health care professional.
If any of these progressions cause you pain stop immediately and contact your Doctor or referring provider.
Golfers Elbow / Medial Epicondylitis
Tennis Elbow / Lateral Epicondylitis
Little League Elbow and Non Operative Capitellum OCD ( Early Stage Exercises )
General Wrist and Elbow Sprain / Strain
The overall program consists of 62 videos in the progression. There are 19 strength progressions, 8 stretches, and 6 aerobic choices.
Once you bring your injured, post injured or lagging elbow/wrist/hand condition back to 100%. Look to Therex Fitness for a complete body fitness Program
**IMPORTANT: Always consult your physician or qualified health care provider before using any of the information or programs on this website. If you use any information or exercise programs on this page or web site, and experience any pain, fatigue, shortness of breath or other physical symptoms, you must immediately stop and call your physician or other qualified health care provider.
-Strength
- Elbow/ Wrist / Hand exercise progression has 19 separate strengthening progressions. Of which,#1- 6 are finger/hand ,#7-12 are wrist ,#13-16 are elbow and #17-19 are upper body general fitness.
- For strengthening progressions 1-19 we recommend you identify if you have a finger/hand, wrist or elbow condition. Then you can do those exercise progressions for that body part.
- For strengthening progressions 1-19 we recommend you only do 3 days per week (nonconsecutive days): M, W, F or T, TH, Sat.
- See to the right on your computer or below on your phone an example of one the strength video progressions that's included in the program. →
- As you get stronger you may feel working out 3 days per week is too much and need an extra recovery day. You could reduce your work out days to 2 times per week because the stronger you get the more recovery time you need. This is not unusual. Listen to your body. Just because the clock says its time to work out again doesn't always mean your body is ready.
- A 3 day workout could be M-W-F or T-Th-Sat.
- A 2 day workout could be Mon.,Thurs. Upper body and Core. Tues, Fri Lower body
- For strengthening progressions,start with the first exercise of each progression and build up to 2 sets of 20 reps, 3 times per week. (non consecutive days ). Start slowly and add repetitions as you feel you can tolerate.
-Therex Rehab Exercise Progressions start with isolated muscle and joint exercises as well as beginner multi joint exercises. Initially isolated joint and muscle rehab is critical to identify the injured structure. As the isolated muscle and joint exercises build to 100% function and strength they will be substituted with advanced multi joint and sports specific exercises. This will allow the client/patient to return to hobbies and sports at 100% function. The client/patient could continue with some or all the isolated exercises to continue to build strength or as a warm up .
-If you have built up in strength to 2 sets of 20 repetitions of an exercise, 3 pain free times (non consecutive days), you can progress to the next more advanced exercise in the progression. You could stay at that exercise for as long as you feel comfortable, but in order to get stronger you need to add more repetitions or move to the next exercise. Once you progress onto the more difficult exercise you do not have to continue the preceding exercise, unless you still like to do it as a warm up.
-If you move up to the next exercise and you can't do at least 10 repetitions stay at the previous exercise and add more repetitions. As you climb in repetitions of the easier exercise periodically progress to the next exercise and see if you can get at least 10 repetitions.
- If you are at the most advanced exercise in each exercise progression continue to do 2-3 days per week .You could continue to add repetitions greater than 20 ,or add more resistance in the form of weights or exercise bands.
-Studies show that 2 sets of an exercise are just as good as 3 if you are exercising to fatigue, but some people like to do 3 sets. Kraemer
-If you are doing a one-sided exercise, you should strive to bring your affected side to equal your unaffected side in terms of strength (arms and legs). If you know one side is weaker, have that side go first then have the stronger side match the repetitions. As you keep climbing you will see your weaker side catch up the stronger side.
- When you are doing a core exercise, you should strive to continue to get stronger through the progression.
- Perform all the exercises in the progression one after another , this is referred to as a circuit. Then repeat again for the second set in the circuit. This gives your body time to recover in between sets. Robinson
- Remember to document down your sets, reps and weights each work out under each exercise. You can reflect on your workout by way of work performed on the dashboard page. You can also "click" on the star on top of any strength, flexibilty or cardio exercise. This marks them a s favorite to keep track of what exercise you are currently performing.
Overlapping days
If you build up to 5 days of cardio, 3-5 days of stretching and 2-3 days of lifting your workouts may overlap on the same day. That's ok.
Lift or Cardio 1st?
Studies show doing aerobic exercise first helps you to warm up your tendons and joints. This makes your strength and flexibility exercises, afterward ,feel more comfortable.
However studies also show doing your strengthening first helps you deplete all your carbohydrates so when you do your aerobic exercises at the end you burn more fat.
Improving flexibility comes from stretching your muscles, tendons and joints. Our jobs and hobbies tend to make certain muscle groups be more overdeveloped and less flexible. Ironically, most sports reinforce these same postures. Stretching on a regular basis can help to make sure that certain inflexibilities do not develop.
Studies show that doing your stretches after you have warmed-up is optimal. However, if you're pressed for time stretch when you can. More people strain themselves from never stretching more than stretching at the wrong time.
< See to the left on your computer or below on your phone an example of one of the flexibility videos included in the program.
Studies show that stretching should be done 3-5xs per week. Each stretch is held for 30 seconds 2x's. Davis DS1, Ashby PE, McCale KL, McQuain JA, Wine JM.
Overlapping days
If you build up to 5 days of cardio, 3-5 days of stretching and 2-3 days of lifting your workouts may overlap on the same day. That's ok.
See to the right on your computer or below on your phone an example of one of the cardio exercise videos included in the program →
Cardiovascular training Is strengthening your heart and endurance muscles. Cardiovascular training is typically done 3-5x's per week, striving for 20-30 minutes. Pick an activity you enjoy, walking, biking, dancing, etc.
Start with a time that you can tolerate and build up to 30 minutes over time.
You could progress each cardio workout up to 60 minutes.
Studies show, cardio training is optimally 5x's per week for 30 minutes. CDC
Initially doing something 3x's per week is a great place to start. Build to 5 days per week.
It is suggested to use a directional preference model. This means spending more aerobic time in positions that are opposite of what you normally do. Sitting, flexed-forward people could do more upright activities (walk, run, elliptical or swim), while standing, upright people could do more flexed activities (row or bike).
Last, Cross-training means doing a multitude of different aerobic events. This way you raise your heart rate, but your muscles, posture, and mind engage in different activities. A typical Cross Training Schedule Monday - Bike, Tuesday - Swim, Wednesday - Run, Thursday off, then repeat.
**Intensity of training or heart rate should to be determined by your MD,
Overlapping days
If you build up to 5 days of cardio, 3-5 days of stretching and 2-3 days of lifting your workouts may overlap on the same day. That's ok.
Lift or Cardio 1st?
Studies show doing cardio exercise first helps you to warm up your tendons and joints. This makes your strength and flexibility exercises, afterward, feel more comfortable.Hanrahan
However, studies also show doing your strengthening exercises first helps you deplete all your carbohydrates (sugar), so when you do your cardio exercise at the end of your workout you burn more fat. US Milatary
