After suffering from a fractured wrist, you need to gradually increase the intensity of your exercises to improve range of motion, reduce tightness, restore strength and reduce pain. Understanding the proper progression of rehabilitation for your affected muscles and bones will aid you in hastening your recovery and reducing your long-term effects.
Execising with Your Cast
With your arm in the cast, begin range of motion exercises. Move your fingers and thumb as much as you can while your hand is in the cast. Rotate your forearm with your elbow locked at your side to transition your hand in between the "palms up" and the "palms down" position. Continue to move your elbow and shoulder as much as you can during functional activities to avoid unnecessary tightness.
Initial Post-Cast Exercises
Once the splint is removed initiate range of motion exercises. Lay your forearm over the top of a flat surface and allow your wrist and hand to hang over the edge. While in this position, move your wrist in every direction, like up and down, side to side and clockwise and counterclockwise circles, keeping your fingers straight throughout all exercises. Remove your arm from the flat surface and open and close your fingers and thumb. Stretch your hand and wrist gently through all range of motion exercises up to the point of pain, but no further. Your physical or occupational therapist can assist you in safely stretching beyond this point.
Resistance Exercises
Once you have achieved full range of motion in your wrist without significant pain, you are ready for resistance exercises. Keeping your hand draped over the edge of a flat surface, complete all of your range of motion exercises while holding a one-pound dumbbell, a full bottle of water or a can of soup. While holding your weight, rotate your forearm with your elbow locked at your side to move between the "palms up" and "palms down" position. Grasp a semi-soft ball and squeeze and release slowly. Complete each exercise 20 times per day.
Weight Bearing Exercises
Weight bearing exercises are a vital component of your final phase of rehabilitation. Bearing weight through the affected joints stimulates the bone to further regenerate and activates the stabilizing muscles, which can be difficult to strengthen. While sitting or standing, place your opened hand on a flat surface and gently lean sideways over your hand to increase the weight placed on your wrist, progressing to 30 seconds of full weight bearing. After you are able to tolerate this without pain, advance to plank exercises. Lay flat on the floor and prop your body up on your toes and your opened hands, keeping your hands aligned directly beneath your shoulders, with straight arms, and keeping your back straight. Hold to the point of pain or fatigue and rest at least 30 seconds between sets.
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