Exercises to Improve your Muscle & Joint Problem

Below are a series of exercises which aim to improve muscle strength and joint movement of the lower limb.

They are provided in 3 different levels of difficulty.

These exercises are provided to support the exercises provided within the MSK assist app. If you feel that the exercises you have been provided are too difficult or have become too easy, try the exercises below to find the level that suits you.

Important Information

The exercises provided are intended for your personal use and for informational purposes only.
Stop the exercises if they make your symptoms worse or cause new pain.
Exercise is not without its risks and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat and very rare instances of heart attack.
To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.
MSKnote disclaims any liability from and in connection with the information and exercises provided on this website.
The use of any information provided on this site is solely at your own risk.

Basic Level Exercises

Active finger extension

From a closed hand position open and extend your fingers as if you were about to wave.
Hold this position for 3-5 seconds.
Repeat the exercise for 30 secs.
The goal is to do 3 sets.

Active finger flexion

Create a fist and squeeze holding for 3-5 seconds then open and fully extend your fingers.
Repeat the exercise for 30 secs.
The goal is to do 3 sets.

Assisted wrist extension

Place your injured hand flat on a table palm down. Ensure your hand is over the edge of the table. Then using your other hand/fingers push the injured hand in a upwards motion causing flexion at the wrist joint.
Hold the stretch for 10 seconds before returning to the start position.
Aim to do 3-5 repetitions.

Assisted wrist flexion

Place your injured hand flat on a table palm down. Ensure your hand is over the edge of the table. Then using your other hand/fingers push the injured hand in a downwards motion causing flexion at the wrist joint.
Hold the stretch for 10 seconds before returning to the start position.
Aim to do 3-5 repetitions.

Moderate Level Exercises

Prayer position

Place the palms of your hands together (fingers pointing up) and push your elbows upwards to stretch your wrist. Hold for 5/10 secs.
Return to original position and repeat for 30 seconds.
The goal is to do 3-5 sets.

Fist - with resistance

Hold the putty/towel in the palm of your hand. now grip the putty/towel bending your fingers into the putty/towel as far as you can.
Hold for 5/10 secs. Return to original position and repeat for 30 secs.
The goal is to do 3-5 sets.

Thumb pincer putty squeeze

Rest your arm on a table. Hold the putty in your hand with your palm facing upwards. Push your thumb into the putty and towards the tip of your little finger. Repeat this exercise 5 times.
Aim to do 3-5 sets.

Weight bearing on table

Place both hands on a table as shown and gently lean forward until a stretch is felt. Hold for 5/10 seconds then return to original position.
Repeat for 30 seconds.
The goal is to do 3-5 sets.

Advanced Level Exercises

Wrist flexion weighted

Rest your arm on a table or an armrest with your weighted hand over the edge and your palm facing up. Then flex your wrist up and back until you feel a stretch. Then gently lower your hand back to the start position.
Hold for 5/10 secs. Return to original position and repeat for 30 secs.
The goal is to do 3-5 sets.

Wrist extension weighted

Rest your arm on a table or an armrest with your weighted hand over the edge. Then extend your wrist back and up until you feel a stretch. Then gently lower your hand back to the start position.
Hold for 5/10 secs. Return to original position and repeat for 30 secs.
The goal is to do 3-5 sets.

Wall push up

Standing at a wall, place your arms out in front of you with your elbows straight so that your hands just reach the wall. Next, bend your elbows slowly to bring your chest closer to the wall. Maintain your feet planted on the ground the entire time.
Repeat the exercise for 30 seconds.
The goal is to do 3-5 sets.

Active elbow flexion with weight

Start with arms relaxed at sides and palms facing forward with weights in hand. Curl arms up with palms facing towards shoulders until you cannot curl any further.
Repeat the exercise for 30 secs.
The goal is to do 3-5 sets.

How can videos help me?

The videos complement the information provided by MSK assist. Through carrying out the principles discussed in the videos with the helpful advice, exercises and tools in MSK assist, will allow you to effectively manage a range of common MSK conditions.

What next?

Follow this simple 3 stage journey to access useful advice.