Your wrist is made up of the two bones in your forearm and eight carpal bones in your hand. Injuries likes wrist sprains are common, but athletes often break one of the small wrist bones, resulting in pain, tenderness and swelling, according to the sports medicine department at the University of Wisconsin. Treatment of wrist breaks includes immobilization, rest, ice and compression, but rehabilitative exercises are often included. Before beginning any exercise program consult with a physician to determine the proper course of treatment for your wrist break.
Wrist Flexion and Extension
Wrist flexion and extension exercises are performed by bending your wrist backwards and forwards. These exercises are designed to help return the full range of motion to your wrist. In wrist flexion exercises you bend your wrist as far forward as possible as if you were trying to touch your forearm with your fingertips. The extension exercises are performed by trying to bend your wrist backwards as far as possible. Therapists at the University of Buffalo recommend you perform each exercise for five seconds. Repeat each 10 times and do three sets daily.
Forearm Pronation and Supination
These exercises are designed to help the return of the rotation of your wrist. They can be performed with or without weights, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. Hold a hammer or other light weight in your hand with your forearm resting on a support and your thumb pointed toward the ceiling. Rotate your forearm until your palm faces down and then return to the starting position. Rotate your forearm until your palm is facing up and return to the starting position. Hold each position for several seconds and repeat for the prescribed number of repetitions.
Finger Extensions
The finger extension exercise helps increase the strength of your forearm while also helping your hand develop a full range of motion. Wrap a rubber band around the end of each finger on your injured hand and fan out your fingers to stretch the rubber band. Rehabilitative specialists at the University of Wisconsin recommend that you perform three sets of 10 exercises,or as directed by your doctor.
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