EXERCISES
Wrist Exercises
Stretching
This following exercises are advised for patient with SEVERE wrist pain.
Flexion – Extension stretch
- Extend your arm in front of you with your palm down.
- Bend your wrist, pointing your hand toward the floor. With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm.
- Hold for at least 15 to 30 seconds.
- Return to starting position.
- Bend your wrist, pointing your hand toward the ceiling.
- With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm.
- Hold for at least 15 to 30 seconds
Wrist prone supine (10 repetitions)
- Palm facing down. Gently turn your hand over, so that the palm is facing up.
- Repeat this exercise 10 times, 3 times a day.
Strengthening
This following exercises are advised for patient with MILD wrist pain.
Ball squeeze (strength)
- Take the ball in your hand, wrapping your fingers and thumb around it.
- Squeeze as hard as you can.
- Hold the squeeze for 3 to 5 seconds.
- Relax your grip slowly.
- Repeat 5 to 10 times.
Wrist Flexion (Strength)
- Palm up. Hold a hand weight in your right hand.
- Keep your forearm in place and bend your wrist upward to lift the weight. Hold for 5 seconds.
- Slowly lower the hand weight back down.
- Repeat 5 times
Wrist Extension (Strength)
- Hold a hand weight in your right hand palm facing down.
- Keep your forearm in place and bend your wrist upward. Lift the hand weight as high as you can.
- Slowly lower the hand weight back down.
- Repeat 5 times.