Wrist Exercises

Wrist Exercises

Ask your health care provider which exercises are safe for you. Do exercises exactly as told by your health care provider and adjust them as directed. It is normal to feel mild stretching, pulling, tightness, or discomfort as you do these exercises, but you should stop right away if you feel sudden pain or your pain gets worse. Do not begin these exercises until told by your health care provider.

RANGE OF MOTION WRIST EXERCISES

These exercises warm up your muscles and joints and improve the movement and flexibility of your injured wrist and forearm. These exercises also help to relieve pain, numbness, and tingling. These exercises are done using the muscles in your injured wrist and forearm.

Exercise A for Wrist Exercises: Wrist Flexion, Active

  1. With your fingers relaxed, bend your wrist forward as far as you can.
  2. Hold this position for __________ seconds.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise B: Wrist Extension, Active

  1. With your fingers relaxed, bend your wrist backward as far as you can.
  2. Hold this position for __________ seconds.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise C: Supination, Active

  1. Stand or sit with your arms at your sides.
  2. Bend your left / right elbow to an “L” shape (90 degrees).
  3. Turn your palm upward until you feel a gentle stretch on the inside of your forearm.
  4. Hold this position for __________ seconds.
  5. Slowly return your palm to the starting position.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise D: Pronation, Active

  1. Stand or sit with your arms at your sides.
  2. Bend your left / right elbow to an “L” shape (90 degrees).
  3. Turn your palm downward until you feel a gentle stretch on the top of your forearm.
  4. Hold this position for __________ seconds.
  5. Slowly return your palm to the starting position.

Repeat __________ times. Complete this exercise __________ times a day.

STRETCHING EXERCISES

These exercises warm up your muscles and joints and improve the movement and flexibility of your injured wrist and forearm. These exercises also help to relieve pain, numbness, and tingling. These exercises are done using your healthy wrist and forearm to help stretch the muscles in your injured wrist and forearm.

Exercise E: Wrist Flexion, Passive

  1. Extend your left / right arm in front of you, relax your wrist, and point your fingers downward.
  2. Gently push on the back of your hand. Stop when you feel a gentle stretch on the top of your forearm.
  3. Hold this position for __________ seconds.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise F: Wrist Extension, Passive

  1. Extend your left / right arm in front of you and turn your palm upward.
  2. Gently pull your palm and fingertips back so your fingers point downward. You should feel a gentle stretch on the palm-side of your forearm.
  3. Hold this position for __________ seconds.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise G: Forearm Rotation, Supination, Passive

  1. Sit with your left / right elbow bent to an “L” shape (90 degrees) with your forearm resting on a table.
  2. Keeping your upper body and shoulder still, use your other hand to rotate your forearm palm-up until you feel a gentle to moderate stretch.
  3. Hold this position for __________ seconds.
  4. Slowly release the stretch and return to the starting position.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise H: Forearm Rotation, Pronation, Passive

  1. Sit with your left / right elbow bent to an “L” shape (90 degrees) with your forearm resting on a table.
  2. Keeping your upper body and shoulder still, use your other hand to rotate your forearm palm-down until you feel a gentle to moderate stretch.
  3. Hold this position for __________ seconds.
  4. Slowly release the stretch and return to the starting position.

Repeat __________ times. Complete this exercise __________ times a day.

STRENGTHENING EXERCISES

These exercises build strength and endurance in your wrist and forearm. Endurance is the ability to use your muscles for a long time, even after they get tired.

Exercise I: Wrist Flexors

  1. Sit with your left / right forearm supported on a table and your hand resting palm-up over the edge of the table. Your elbow should be bent to an “L” shape (about 90 degrees) and be below the level of your shoulder.
  2. Hold a __________ weight in your left / right hand. Or, hold a rubber exercise band or tube in both hands, keeping your hands at the same level and hip distance apart. There should be a slight tension in the exercise band or tube.
  3. Slowly curl your hand up toward your forearm.
  4. Hold this position for __________ seconds.
  5. Slowly lower your hand back to the starting position.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise J: Wrist Extensors

  1. Sit with your left / right forearm supported on a table and your hand resting palm-down over the edge of the table. Your elbow should be bent to an “L” shape (about 90 degrees) and be below the level of your shoulder.
  2. Hold a __________ weight in your left / right hand. Or, hold a rubber exercise band or tube in both hands, keeping your hands at the same level and hip distance apart. There should be a slight tension in the exercise band or tube.
  3. Slowly curl your hand up toward your forearm.
  4. Hold this position for __________ seconds.
  5. Slowly lower your hand back to the starting position.

Repeat __________ times. Complete this exercise __________ times a day.

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