THE TRAINING PROGRAM ON WRIST
EQUIPMENT FOR OFFICE WORKERS
PURPOSE
The prevetation of “mouse disease”, which means to prevent the pinches and inflammatories of the median nerve in carpal tunnel as a result of over-tension and also the fysiotherapy of that disease.
THE WARM-UP
A proper local warming is primary, it includes both the forearm and wrist circles, but also the warming rubbing of the area and fingers (5 minutes).
TRAINING
On wrist flexors-extensors consecutively 3+3 (6 S), 30 REPS, W– 10%, R 1- 2 mins (NLC)
After the workout with wrist flexors-extensors, 4-5 min break and begin to work out with the finger-flexing function of WRIST EQUIPMENT: 2(with face ahead)+2(with back ahead), together 4S, 30 REPS, W– 10%, R 1- 2 mins (NLC)
Abbreviations: S –serie (set) RE– rest interval W– weight of max R– number of repetitions (reps) NLC– not till the last capability
