Restoring grip strength is always an important step in regaining wrist function. Repeat 10-15 times slowly for up to 2 sets a day. To add further resistance, try using a hammer or holding your weight at the bottom so that most of it is above your fist. Simply turn the hand until the palm is facing the ceiling before switching directions so that the palm is now facing the floor. This time you will be rotating the wrist from side to side while keeping the elbow and upper arm completely still. You will start in the exact same position as wrist radial deviation above. Repeat 10-15 times for up to 2 sets each day. Keep the wrist neutral (not bent or extended) as you complete this small move. The wrist movement is a small sideways bend as you lift your thumb side of the wrist up toward the ceiling. This time you will turn your wrist so that your thumb is facing up toward the ceiling. Wrist Radial DeviationĪgain, keep your wrist supported as you continue with your strength program like the two exercises above. Lift the back of the hand up toward the ceiling as you extend the wrist. Now, hold your weight in your hand with your palm facing down toward the floor. Wrist Extensionįollow the same set up for supporting the arm as you did with wrist flexion. Repeat up to 15 times for 2 sets each day. Make sure the motion is controlled as you return to the starting position and repeat. Then, lift the palm of the hand up toward the ceiling as you bend the wrist. Hold the weight in your hand with the palm facing up toward the ceiling. This can be done with a table, your knee or the opposite hand. #WRIST SQUEEZER FREE#Sit or stand with the forearm supported and wrist free to move. Grab a 1 pound dumbbell, soup can, or water bottle to get started. Always start with small weights and progress from there. Basically, you will be adding weights or resistance to the range of motion exercises from above. If wrist range of motion is well tolerated, the next step will be to start rebuilding muscle strength in the wrist. Keep the wrist neutral throughout.Īlternate 15 times in each direction for up to 2 sets per day. Then, reverse the motion and let it rotate down toward the floor. Keep the elbow and shoulder still as you rotate the hand to face the palm up toward the ceiling. This time you will be rotating the wrist and forearm rhythmically. Make sure to keep the wrist in neutral (not bent or extended) throughout the exercise.Īlternate 15 times in each direction for up to 2 sets per day. This is a very small wrist movement so don’t force it. This time you will be moving the wrist from side to side toward the thumb side and then the pinky side. Your starting position will be the same as it was for wrist flexion and extension with the palm facing down. At the top of each direction you can stop and hold it for 1-3 seconds for a further stretch as well.Īlternate 15 times in each direction for up to 2 sets per day. With the palm facing down toward the floor and fingers in a gentle fist, you will simply be bending and extending the wrist as far as you can comfortably go. Sit with the arm comfortably supported and the wrist free to move. This will help restore normal wrist function, reduce stiffness, and is a great warm-up for higher-level wrist exercises when possible. Wrist range of motion will be the first step in starting a home program when you are ready. Keep reading to learn more about stretches and exercises for after a wrist sprain. Once you’ve allowed enough time for initial rest and healing of this common injury, it's time to get started. Restoring strength and stability with the right wrist sprain exercises is a surefire way to help you recover as quickly as possible. Range of Motion Stretches Wrist Strengthening Grip Exercises Benefits Safety
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