Wrist fractures can leave the wrist, forearm and fingers weak after the break heals. If you have suffered a wrist fracture, your doctor may prescribe physical therapy to help you regain strength and range of motion after the healing period. Even if your doctor does not want you to visit a physical therapist, he will likely show you exercises to do on your own to help you regain normal function in your wrist. Always check with your doctor before beginning strengthening exercises.
Flexion/Extension
Flexion and extension exercises help you strengthen your wrist and forearm muscles after suffering a broken wrist. To strengthen your wrist flexors, hold your arm, which had the fracture, straight in front of you with your palm facing the ceiling. Use your strong hand to pull the fingers on your affected hand down gently until you feel a stretch in your forearm. You can perform extension exercises in a similar manner. Hold your affected arm in front of you with your palm facing down and use your strong hand to pull the fingers of your affected hand up until you feel a slight stretch. Alternatively, use a light dumbbell for additional strengthening. Curl your wrist up toward your body with your palm facing upward.
Supination/Pronation
Supination and pronation exercises work the outside of your wrists and forearms to help strengthen your muscles. Hold your affected arm in front of you with your palm facing toward the ceiling. Keep your elbow straight and rotate your hand so that your palm faces the floor to perform a pronation exercise. Hold the position for several seconds before returning to the starting palm-up position, or the supinated position. Use a light dumbbell for additional strengthening.
Finger Extension
Finger extension exercises work nearly all of the joints and muscles in your hand and wrist. Place your fingers and thumb together and wrap a rubber band around them all. Slowly spread your fingers and thumb apart and bring them back together with a slow, controlled movement. Start with loose rubber bands and gradually progress to thicker or tighter bands as your wrist muscles become stronger.
Squeezing Exercises
Squeezing exercises can help you regain strength in your wrist and fingers and help you improve your grip following a wrist injury. Squeezing a stress ball for several seconds at a time is a good way to begin the exercise. As your recovery continues, substitute a stress ball or other squishy object with a tennis ball or firmer object to increase resistance and force you to squeeze tighter.
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