Catch and Release Wrist Throws: at-home strength exercise. Man holding one arm out, stretching his hand backwards

The catch and release exercise strengthens the hand, wrist, and forearm muscles. As it works these muscle groups without putting much strain on the joints, it’s a great rehabilitative exercise following an elbow or wrist injury. 

 

THE BENEFITS OF CATCH AND RELEASE

Physiotherapists strongly recommend exercises like this following injury. They promote muscle retraining, boost oxygen and nutrient delivery to damaged tissues, and, of course, build strength in the joint’s support muscles. Exercise is best continued even after the symptoms have gone away.

The catch and release specifically targets the forearm, wrist, and elbow, making it a good choice following injury to those areas. 

 

How to do the catch and release exercise

For this exercise, you’ll need a sand weight. If you don’t already have one, you can create your own at home using a sealable plastic bag filled with an appropriate weight of sand, dried beans, or rice.

  • Stand near a chair or bench.
  • Bend forward at the waist and protect your back by supporting the weight of your upper body with the arm not being exercised.
  • From this position, slightly toss the bag in the air by pulling your shoulder blade back and bringing your elbow up toward the ribs. 
  • Quickly snatch the bag out of the air before it falls to the ground. 
  • Relax and repeat as your ability allows.

SUPPORT YOUR CATCH AND RELEASE

If you have injured your elbow, the support and compression provided by the EpiTrain Elbow Support can help during rehabilitation. Additionally, if you are experiencing pain or tenderness in your wrist, the ManuTrain Wrist Support is ideal for mild to moderate arthritis, joint pain, post-op recovery, sprains and swelling.

  • Compression knit fabric activates the muscle to support the joint 
  • It works with the brace’s massage pads to relieve pain
  • Compression also boosts circulation and reduces swelling 

Woman wearing Bauerfeind elbow support for elbow pain after injury

If you require assistance selecting the right product for your needs or wearing the brace, call us on 1300 668 466 or contact us via live chat.

Do you have private health? Most private health extras will cover Bauerfeind Products. Check to see if yours is included. Bauerfeind Private Health Insurance Inquiry. 

 

Bauerfeind was founded in 1929, and since then, we've worked tirelessly to develop and improve our extensive range of braces, insoles, and compression products. Our mission is to provide you with top-of-the-line supports so you can reach your fitness goals or live life without pain holding you back.

Every product is produced entirely in our facilities in Germany with the guidance of doctors, clinics, and orthopaedic technicians.

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