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1. Hand | Wrist Exercises http://www.orthosports.com.au/content_common/pg-wrist-exercises.seo
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home > search by body part > hand > wrist exercises
Wrist Exercises
General
These exercises are repeated 10 times each , approximately 3-4 times/day . It
is easy to perform them in the shower or after wrapping the arm and hand in a warm
towel for a few minutes. If you experience swelling of the hand or wrist at the end of
an exercise session then apply a bag of ice wrapped in a tea towel at this time for
5-10 minutes.
After a wrist fracture you should avoid lifting hot or heavy objects or returning to
sport for at least 6 weeks after the plaster is removed. Writing or washing up is
usually not a problem. You should not return to driving before you would be able to
turn the steering wheel in an emergency to save yourself or someone else. Start the
exercises gently because the wrist is often irritable when it first comes out of
plaster.
Stage 1...
1. Wrist Forwards And Backwards
Support your forearm. Without forcing it move your wrist as directed as far as you can
without causing pain. In general a prolonged gentle stretch is better than sudden
forceful movements.
2. Wrist Side To Side
Rest your forearm on a table with your thumb pointing to the ceiling. Move the wrist
up and down.
3. Forearm Rotation
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2. Hand | Wrist Exercises http://www.orthosports.com.au/content_common/pg-wrist-exercises.seo
Skiers Thumb
Trigger Fingers
Wrist Arthroscopy
Wrist Exercises
SHOULDER
SPINE
Tuck you elbow against your side. Turn your palm up to the ceiling then down to the
floor.
4. Making A Fist
5. KnuckleBends
Keep your fingers straight. Bend your fingers 90 degrees at the knuckles then fully
straighten 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 further
increase the movement. Note you should still avoid sport and heavy lifting.
7. Wrist Stretch Backwards
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3. Hand | Wrist Exercises http://www.orthosports.com.au/content_common/pg-wrist-exercises.seo
Sit with elbows on a table and palms together. Lower your wrists to the table until you
feel 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 hold
again. 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 comfortable
stretch in your forearms. Hold for 5 seconds.
10. Grip Strengthening
Squeeze a piece of play dough or plasticine . Check that all fingers are leaving an
impression in the dough.
Note
It is far better to perform the exercises gently 4 times a day than to be very forceful
once a day.
If your progress is slow you may benefit from expert advice and treatment from a
physiotherapist or hand therapist.
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