hand _ wrist exercises

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Wrist ExercisesGeneral

These exercises are repeated 10 times each , approximately 3-4 times/day . Itis easy to perform them in the shower or after wrapping the arm and hand in a warmtowel for a few minutes. If you experience swelling of the hand or wrist at the end ofan exercise session then apply a bag of ice wrapped in a tea towel at this time for5-10 minutes.

After a wrist fracture you should avoid lifting hot or heavy objects or returning tosport for at least 6 weeks after the plaster is removed. Writing or washing up isusually not a problem. You should not return to driving before you would be able toturn the steering wheel in an emergency to save yourself or someone else. Start theexercises gently because the wrist is often irritable when it first comes out ofplaster.

Stage 1...

1. Wrist Forwards And Backwards

Support your forearm. Without forcing it move your wrist as directed as far as you canwithout causing pain. In general a prolonged gentle stretch is better than suddenforceful movements.

2. Wrist Side To Side

Rest your forearm on a table with your thumb pointing to the ceiling. Move the wristup and down.

3. Forearm Rotation

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Skiers Thumb

Trigger Fingers

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Wrist Exercises

SHOULDER

SPINETuck you elbow against your side. Turn your palm up to the ceiling then down to thefloor.

4. Making A Fist

5. KnuckleBends

Keep your fingers straight. Bend your fingers 90 degrees at the knuckles then fullystraighten the fingers.

6. Thumb

Touch your thumb to each finger in turn then stretch out into the "hitch hiking"position. Aim to place the thumb as low down the finger as possible.

Stage 2...

After about 2 weeks you can gradually increase the force applied to the wrist to furtherincrease the movement. Note you should still avoid sport and heavy lifting.

7. Wrist Stretch Backwards

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Sit with elbows on a table and palms together. Lower your wrists to the table until youfeel a stretch and hold this for 5 seconds. Note you must keep your palms together.

8. Wrist Strecth Forwards

Keeping your elbow straight, bend your wrist down until a stretch is felt and holdagain. Add some pressure with your other hand.

9. Wrist Strecth With Elbows Straight

Place arms on a table. Move your body over your hands until you feel a comfortablestretch in your forearms. Hold for 5 seconds.

10. Grip Strengthening

Squeeze a piece of play dough or plasticine . Check that all fingers are leaving animpression in the dough.

Note

It is far better to perform the exercises gently 4 times a day than to be very forcefulonce a day.

If your progress is slow you may benefit from expert advice and treatment from aphysiotherapist or hand therapist.

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hand _ wrist exercises

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