Thenar User Guide

Warm Up & Injury Prevention

Thenar User Guide

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

  1. Strength conditioning of the fingers, hands, wrists and forearms will help to prevent injuries to the muscles and tendons.
  2. Non-conditioning of the fingers, hands, wrists and forearms will increase the risk of injury when stress is applied.
  3. Resistance exercises for the fingers and thumb allows for the hands, wrists and forearms to have and maintain superior strength.
  4. Stretching prepares the fingers, hands, wrists, and forearms for daily activity.
  5. Stretching helps to prevent injuries to the tendons and muscles of the hand due to repetitive movements.
  6. Increased flexibility lowers the risk of injury.
  7. Greater range of motion allows for better hand mobility.

Putting On The Thenar Glove

  1. Open the glove (velcro wrist strap)
  2. Insert the hand
  3. Align fingers with corresponding holes
  4. 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
  5. Pull the glove on
  6. Continue the snug fit by turning the glove over and pull using the pull tab on the back of the glove
  7. Push down between the fingers
  8. Close velcro strap

Setting Pace & Hand Movement Descriptions

Movement Descriptions

*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:

Go to: Example work out

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 2×15 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 2×15 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 2×15 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 2×15 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.

A Hand Strenghtening Workout Example

RED GLOVE WORKOUT EXAMPLE

Recommended Red Glove User:
Sports-active competitor-consistant training
Male or female
20-50 years
Goal- 15 repetitions/4 sets
Movements-Power,Serpentine,Claw,Grip
Routine-every other day

Week 1
Monday
4×8
Wednesday
4×8
Friday
4×10
Sunday
4×10
Week 2
Tuesday
4×10
Thursday
4×12
Saturday
4×12
 
Week 3
Monday
4×12
Wednesday
4×15
Friday
4×15
Sunday
4×15

 

BLUE GLOVE WORKOUT EXAMPLE

Recommended Blue Glove User:
Injury-Rehabilitation-Arthritis-Carpal Tunnel Syndrome
Male or Female
Age-Various
Goal- 12 repetitions/4 sets
Movements-Power Method only
Routine-Three times a week

Week 1
Monday
4×8
Wednesday
4×8
Friday
4×10
Sunday
4×10
Week 2
Tuesday
4×10
Thursday
4×12
Saturday
4×12
 
Week 3
Monday
4×12
Wednesday
4×15
Friday
4×15
Sunday
4×15

 

BLUE GLOVE WORKOUT EXAMPLE
For the weak, inactive user

Recommended Blue Glove User:
Male or Female
30-60 plus years
Goal – 12 Repetition, 4 Sets
Movements – 4 – Power, Serpentine, Claw, Grip
Capable of Performing All Movements

Week 1
Monday
4×8
Wednesday
4×8
Friday
4×10
Sunday
4×10
Week 2
Tuesday
4×10
Thursday
4×12
Saturday
4×12
 
Week 3
Monday
4×12
Wednesday
4×15
Friday
4×15
Sunday
4×15

 

BLACK GLOVE WORKOUT EXAMPLE

Recommended Black Glove User:
Strength Level -Superior
Male
Age-20’s-50
Goal- 15 repetitions/4 sets (or more)
Movements-Power-Serpentine-Claw Grip
Routine Three times a week or Every other day

Week 1
Monday
4×8
Wednesday
4×8
Friday
4×10
Sunday
4×10
Week 2
Tuesday
4×10
Thursday
4×12
Saturday
4×12
 
Week 3
Monday
4×12
Wednesday
4×15
Friday
4×15
Sunday
4×15

Do’s and Don’ts

A. Do

1) Exercise every other day or three times a week

Example:

  1. Mon, Wed, Fri, Sun, Tues, etc.
  2. 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 personal if necessary

B. Don’t

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 are not recommended for daily use