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
EpiTrain Elbow Brace
