THENAR GLOVES
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Glove Level Selection
Blue Level-General Strengthening
(fingers,hand, wrist, forearm)
Standard female athletic strengthening. Female and Male pre-and post rehabilitation, injury prevention, arthritis strengthening, carpal tunnel syndrome strengthening, finger, hand, wrist strength restoration.
Four Movements: Power, Serpentine, Claw, Grip
Red level- Standard Male athletic strengthening Superior Female athletic strengthening, Male athletic rehabilitation.
Seven Movements: Power, Serpentine, Claw, Grip Reverse Serpentine, Grip to Thumb Rotation Thumb Trigger
+ Sport specific strengthening movements
Black Level- Superior Athletics . Periodization strengthening developed using lower level RED’s seven movements.
Five Movements: Power, Serpentine, Grip, Grip to Thumb, Trigger
(Example) Periodization training:
Monday - Blue Level, Four Movements
Tuesday and Wednesday - Red Level, Seven Movements + Sport Specific Movements
Thursday - Blue Level, Four Movements
Friday - Black Level, Seven Movements
Saturday - Rest Day
Sunday - Competition
Sizing & Measurement
(Thenar Measurement System)
A. WOMEN SIZING:
height/weight to glove sizing is not the same for women as it is for men
| Height | Weight | Glove |
| 5'0'' -5'4'' | normal/ overweight | x-small |
| 5'5'' | normal/over weight | small |
| 5'6''-6'0'' | sm/med |
Sizing Notes:
- Women who are tall(5'10-6'0'') may have longer fingers, however the ring circumference may be for the small sizing not the medium.
- Custom sizing is recommended
- Using a tape measure or ruler, measure from the tip of the middle finger to the first line below your palm:
7.0" = x-small, 7.5"= small, and 8.0" = medium.
Ring sizing: (Helps in glove fitting)
5-5.5 = x-small, 5.5-6.5 = small, and 7.0+ = medium
B. MEN SIZING:
Greater corresponding similarity to height/ weight lbs sizing for men.
| Height | Weight | Glove |
| 5'7''-5'10'' | 150-175 | Medium |
| 5'7''-5'10'' | 200 | Medium |
| 5'11'' | 180-200 | Medium-Large |
| 6'-6'3'' | 190-210 | Large |
| 6'3"-6'5'' | 220-250 | Large |
| 6'6''/plus | X-Large |
Custom Sizing: Medium Plus, Large Plus
Sizing Notes:
- Using a tape measure or ruler, measure from tip of the middle finger to the first line below your palm 7.5" small, 8.0" medium, 8.5 "-large glove, 9.0"- x-large glove
Ring sizing: (Helps in glove fitting)
9.5-10 = medium, 10.5-11 = Medium, 10.5-11.5 = Large, 12-12.5 = Large, and 13+ = X-Large
Warm Up & Injury Prevention
Warm Up
(1) Prior to starting finger, hand, wrist strengthening, warm up exercises are recommended.
Example: Repetitions are 8 for your work out, half of the number (4) will be your warm up.
(2) Slower count for warm up: Power- 1 thousand, squeeze, pause, open hand and repeat .
Example: Serpentine -1 thousand, bend, pause, open hand and repeat. Claw and Grip counting are the same. 1 thousand, bend, pause, open - Grip 1 thousand, bend, pause open.
(3) Stretch between the warm up sets as well as between each set of your work out.
Example: - Repetition is 8 for your work out, warm up is 1X4 using slower movements.
Injury Prevention
- Strength conditioning of the fingers, hands, wrists and forearms will help to prevent injuries to the muscles and tendons.
- Non-conditioning of the fingers, hands, wrists and forearms will increase the risk of injury when stress is applied.
- Resistance exercises for the fingers and thumb allows for the hands, wrists and forearms to have and maintain superior strength.
- Stretching prepares the fingers, hands, wrists, and forearms for daily activity.
- Stretching helps to prevent injuries to the tendons and muscles of the hand due to repetitive movements.
- Increased flexibility lowers the risk of injury.
- Greater range of motion allows for better hand mobility.
Putting On Thenar Glove
- Open the glove (velcro wrist strap)
- Insert the hand
- Align fingers with corresponding holes
- Using thumb and index finger of opposite hand, insert thumb touching padding on the palm side of the glove
* Caution! do not pull from the wrist strap - Pull the glove on (Custom Snug Fit)
- Continue the snug fit by turning the glove over and pull using the pull tab on the back of the glove
- Push down between the fingers
- Close velcro strap
Hand Movements
*Movements should be practiced prior to wearing the glove.*
Power Method: Palm is open wide, fingers and thumb are spread apart. Close the hand to make a fist, squeezing the fingers and thumb.
Note: The thumb must cross and touch the knuckles of the fingers (index, middle, ring)
Serpentine: Palm is open wide, fingers and thumb are spread apart. Bend each finger to a curl starting with the pinky, ring, middle, index and thumb to make a fist and squeeze.
Note: Thumb will cross and touch the knuckles of the first three fingers.
Claw: Palm open wide, fingers and thumbs are spread apart, slightly bending the fingers and thumb at the first knuckle.
Grip: Palm open wide, fingers and thumb are spread apart, bending fingers and thumb (Palm stays open) finger tips should be touching top of the palm.
Note: All movements are repeated for completion of each set.
Setting Pace of Hand Movements
Power: Palm open preparing to close the hand, making a fist and squeeze - counting - close 1 thousand, open 1 thousand, repeating for designated repetitions.
Serpentine: Palm open preparing to curl the fingers starting with the pinky followed with ring finger, middle, index and thumb making a fist and squeeze counting - curl 1 thousand open, 1 thousand.
Claw: Palm open preparing to bend the fingers and thumb slightly at the knuckle counting - bend 1 thousand, open 1 thousand.
Grip: Palm open preparing to bend each finger and thumb with the tip of the fingers touching the top of the palm. Counting close 1 thousand, open 1 thousand.
Training System
Methods / Movements:
*alternate hands, complete one set then use the other hand
Movements - Power, Serpentine, Claw and Grip is one set.
- Movements follow each other to complete one set.
- Repetitions recommended: 4, 6, 8, 10, 12, 15
- Start with lower repetitions.
- Recommendation: Three sets to start.
Example start:
- 6 repetitions Power continue to
- 6 repetitions Serpentine continue to
- 6 repetitions Claw continue to
- 6 repetitions Grip
Equal 1 set of 6 repetitions - 1 x 6
Repetition:
Maintain a consistent, steady pace while exercising. Example: Close hand 1 thousand, open 1 thousand, close, open repeat.
How to Stretch
Warming up properly is key to preventing injury and creating limberness and flexibility. The hand is no exception. Below are examples of stretches to do between the warm up sets as well as between each set of your workout. Click on any image to see the sequence more in detail.
Flexor Stretch
Place finger/hand in opposite palm, pull fingers and thumb upward keeping the arm straight (elbow locked) heel of hand pointing toward the feet. Holding for 2x15 seconds.
Extensor Stretch
Place hand (palm side) on the back of opposite hand, slightly bend the wrist (light pressure). Arm is straight (elbow locked)with bent fingers pointing toward front of the thigh, slightly touching with the finger tips. Holding for 2x15 seconds.
Reverse Extensor Stretch
Standing - Arm is straight at the side. Rotate palm facing away from your body(back of hand touching your body), using opposite hand interlace fingers, slightly pull fingers toward you. Holding for 2x15 seconds.
Palmer-Flexor Stretch
Standing - Place palm on a flat surface (arm straight at your side). Rotate hand and fingers (fingers are now pointing backwards), keeping the elbow locked. Press down making the hand (palm) flat with the surface. Holding for 2x15 seconds.
Finger Stretch
Opposite hand using the thumb and index finger, place the thumb on the knuckle at the base of each finger and the index on the palm side of the first digit of the finger. Slightly pull the finger toward your torso holding for 10 seconds. Repeat the sequence on each finger.
Hand Strengthening Workout Example
Level 1-Blue.
*Rehabilitation
Goal 10 to 12 repetitions/ four sets, four movements: Power, Serpentine ,Claw ,Grip .
Week 1: Monday - 3×6, Wednesday - 3×6, Friday 3×6, Sunday - 4×6.
Week 2: Tuesday - 4×6, Thursday - 4×6, Saturday 2×8-2×6.
Week 3: Monday - 2×8-2x6, Wednesday - 4×8, Friday- 4×10, Sunday - 4×10.
General strengthening:
Goal 15 repetitions.
Week 1: Monday - 3×6, Wednesday - 3×6, Friday 4×6, Sunday- 4×6.
Week 2: Tuesday - 4×8, Thursday - 4×8, Saturday 4×10.
Week 3: Monday 4×10, Wednesday - 4×12, Friday 4×12, Sunday - 4×15.
Level 2 -Red .
*Standard male athletic strengthening . *Superior female athletic strengthening . *Male athletic rehabilitation.
Goal 15 repetitions / three sets -seven movements: Power, Serpentine, Claw, Grip, Reverse serpentine, Grip - thumb rotation, Thumb - trigger.
** Male athletic rehabilitation will use the same movements in level one.
Week 1: Monday 2×8, Wednesday 2×8, Friday 2×8, Sunday 3×8.
Week 2: Tuesday 3×8, Thursday 3×10, Saturday 3×10.
Week 3: Monday 3×12, Wednesday 3×12, Friday 3×15.
Level 3- Black
*Superior athletics and hand strength.
Five movements: Power Serpentine, Claw, Grip, Grip -thumb rotation, Thumb -trigger.
Development of exact functional movement, “Serpentine and Grip - thumb rotation“ is essential in hand strength at level 3
** Sets and repetitions are determined by the athlete.
** Periodization is recommended adding levels one and two . * Note : glove level selections
Do's and Dont's
Do's
1) Exercise every other day or three times a week
Example:
Mon, Wed, Fri, Sun, Tues, etc.
Mon, Wed, Fri - Mon, Wed, Fri.
2) Build slowly
3) Stop if there is pain during exercising.
4) Expect muscle fatigue during and after exercising
5) Stretch before, during and after using Thenar
6) Check with your medical personnel if necessary
Dont's
1) Don't use with Thenar any other product or activity
2) Don't wash Thenar or have contact with heated or material destroying products
3) Don't pull Thenar on the hand using the wrist strap
NOTE:
Thenar gloves should be used only for intended purposes
Thenar gloves can be used daily with therapeutic recommendation and guidance
Thenar Glove Users
US Marine Corps Specialized Division • 10th Degree Contact Martial Artist • Fairfax County VA, police academy • Professional Teaching Tennis Pro’s • Professional Golfer LPGA Tour • NBA National Basketball Association • Fitness Professional Trainers • Professional Strength Coach • Specialized Auto Mechanic • Olympic Training Athletes • Professional Baseball • Mixed Martial Artist • Professional Boxers • Physical Therapists • NFL Team • Medical Doctors • Weight Lifters • Musicians
Doctor: Lawrence Lubbers, Hand Surgeon | Patient: Paul Hamm, Olympic Gold Medalist Gymnastics
Conventional methods will get the patients so far. Thenar's alternative way of exercise, more functional has helped to expedite, improve faster and speed up the rehabilitation time".
I use Thenar at night and during weekends. It strengthened my hands and arms and gave me a better grip. I have a bad Rotator Cuff but now I can force my arm almost straight. I can hang a muffler without any help
Where Do You Feel Pain?
What do you want to strengthen?
Click On Numbers to Learn More
Click the circle where you feel pain or would like to strengthen and read more information here. Expand the image if necessary and reference the specific numbers when contacting our Thenar team.
Thenar team does not determine or provide medical diagnosis. We developed a successful method and system of strength and functional flexibility (Arnold principle) eliminating common painful conditions from occupations and professions. We do address elements of finger, hand and wrist performance based on medical diagnosis. Our goal is to restore and greatly improve total finger, hand, wrist function.
1) Thumb
Recommended Stretches:
Bent Finger Press, Bent Finger Push Pull
Associated Causes: recreational activities, musicians, contact sports, racquet sports, medical occupation, work related tasks, falls, inflexibility
2) Index Finger
Recommended Stretch:
Bent Finger Press
Associated Causes: recreational activities, musicians, contact sports, racquet sports, medical occupation, work related tasks, falls, inflexibility
3) Middle Finger
Recommended Stretch:
Bent Finger Press
Associated Causes: recreational activities, musicians, contact sports, racquet sports, medical occupation, work related tasks, falls, inflexibility
4) Ring Finger
Recommended Stretch:
Bent Finger Press
Associated Causes: recreational activities, musicians, contact sports, racquet sports, medical occupation, work related tasks, falls, inflexibility
5) Small Finger (Pinky)
Recommended Stretch:
Bent Finger Press
Associated Causes: recreational activities, musicians, contact sports, racquet sports, medical occupation, work related tasks, falls, inflexibility
6) Base of Thumb (Wrist)
Recommended Stretch:
Specific Thumb & Wrist Stretch
Associated Causes: contact sports, repetitive motion, arthritic conditions, sprains, falls
7) Wrist
Recommended Stretch:
Index Finger Push Pull, Extensor (Forearm) Stretch
Associated Causes: sports, falls, twisting, repetitive strain, occupational, computer, sprains
8) Wrist
Recommended Stretch:
Middle Finger Push Pull, Extensor (Forearm) Stretch
Associated Causes: sports, falls, twisting, repetitive strain, occupational, computer, sprains
9) Wrist
Recommended Stretch:
Closed Fist Extensor (Forearm) Stretch
Associated Causes: sports, falls, twisting, repetitive strain, occupational, computer, sprains
10) Back of Hand (Including Knuckles)
Recommended Stretch:
Closed Fist Extensor (Forearm Stretch)
Associated Causes: inflexibility
11) Forarm (Extensor)
Recommended Stretch:
Extensor Stretch
Associated Causes: inflexibility
12) Elbow Extensor
Recommended Stretch:
Extensor Stretch with Arm Rotation
Associated Causes: racquet sports, golf, falls
13) Elbow (Flexor)
Recommended Stretch:
Reverse Palm Stretch (Flexor), Strengthen Ulna (Thenar Glove)
Associated Causes: weakness ,sports, inflexibility
14) Forearm (Flexor)
Recommended Stretch:
Reverse Palm Stretch
Associated Causes: inflexibility
15) Below the Wrist
Recommended Stretch:
Flexor Stretch
Associated Causes: overuse injury, repetitive motion, occupational
16) Ulna (Wrist)
Recommended Stretch:
Reverse Palm Stretch
Associated Causes: weakness, inflexibility
17) Heel of Hand (Wrist)
Recommended Stretch:
Reverse Palm Stretch
Associated Causes: falls
18) Below Small Finger (Palm)
Recommended Stretch:
Lumbrical Stretch, Reverse Palm Stretch
Associated Causes: falls
19) Center Palm
Recommended Stretch:
Middle Finger Stretch, Lumbrical Stretch
Associated Causes: syndromes, overuse
20) Thumb (Palm)
Recommended Stretch:
Butterfly Stretch
Associated Causes: sprain
21) Thumb (Palm)
Recommended Stretches:
Bent Finger Press, Bent Finger Push Pull
Associated Causes: recreational activities, musicians, contact sports, racquet sports, medical occupation, work related tasks, falls, inflexibility
22) Index Finger (Palm)
Recommended Stretches:
Bent Finger Press, Bent Finger Push Pull
Associated Causes: recreational activities, musicians, contact sports, racquet sports, medical occupation, work related tasks, falls, inflexibility
23) Middle Finger (Palm)
Recommended Stretches:
Bent Finger Press, Bent Finger Push Pull
Associated Causes: recreational activities, musicians, contact sports, racquet sports, medical occupation, work related tasks, falls, inflexibility
24) Ring Finger (Palm)
Recommended Stretches:
Bent Finger Press, Bent Finger Push Pull
Associated Causes: recreational activities, musicians, contact sports, racquet sports, medical occupation, work related tasks, falls, inflexibility
25) Small Finger (Palm)
Recommended Stretches:
Bent Finger Press, Bent Finger Push Pull
Associated Causes: recreational activities, musicians, contact sports, racquet sports, medical occupation, work related tasks, falls, inflexibility
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