The wrist is formed by the bones, the radius and ulna, at the end of the forearm and eight small bones, known as the carpal bones, arranged in two rows. These bones are held together by ligaments and come together to form small and large joints that enable the wrist to move side by side, bend, straighten and rotate. A wrist fracture may occur when an excess amount of force is applied to the wrist, such as landing on an outstretched hand, and the radius is the most commonly broken wrist bone. After the cast or splint is removed from the wrist, your physician will recommend rehabilitation exercises to stretch the tendons and ligaments in the wrist, minimize stiffness and restore flexibility and range of motion.
Wrist Extensor Stretch
A primary objective in the rehabilitation of a wrist fracture is to improve your joint health and to gradually restore flexibility and range of motion in the wrist and fingers. Your physician will recommend stretches to increase coordination and postural awareness in the wrist, increase blood supply and nutrients to the joints, and reduce your injury potential. Stand upright and extend the arm with the injured wrist forward with the palm down and elbow straight. Point the fingers of the affected wrist towards the floor and place your unaffected hand over the injured hand. Using your unaffected hand, gently bend your wrist farther until you feel a gentle stretch in your forearm. Hold this stretch for a minimum of 15 seconds and relax. Perform one set of 10 repetitions, once daily to stretch the wrist extensor muscles and restore mobility in the wrist.
Wrist Flexion Stretch
Stand upright in front of a table and place both hands on the table, ensuring that your palms are facing up. Straighten your elbows and point your fingers towards your body. Lean your body weight away from the table and hold this stretch for a minimum of 15 seconds. You should feel a stretch in your wrist and the top of your forearm. Perform one set of five repetitions, once daily to stretch wrist flexor muscles and restore flexibility in the wrist and arm.
Forearm Pronation and Supination Stretch
Sit in a chair and place the forearm and affected wrist on your thigh. Bend your elbow to 90 degrees, turn your palm upward and hold for five seconds. Slowly rotate your palm from a palm-up position to a palm down position. Hold for five seconds and ensure that your elbow remains at your side and bent to 90 degrees while performing this exercises. Perform three sets of 10 repetitions once daily to maintain joint health and restore flexibility in the wrist.
Wrist Flexor Stretch
Stretch the muscles that flex the wrist by standing upright and extending the arm with the injured wrist forward, ensuring that the palm is in the down position and your elbow is straight. Place the palm and fingers of the opposite hand across the palm and fingers of the affected and gently begin to push the palm of the affected wrist downward. Continue this downward push until you feel a stretch in the forearm. Hold this position for a few seconds and relax. Perform one set of 10 repetitions, once daily.
References
- American Society for Surgery of the Hand: Wrist Fractures
- MayoClinic.com; Broken Wrist/Broken Hand; July 2009
- Kaiser Permanente: Wrist Fracture Exercises
- McKesson Health Solutions: Wrist Fracture Rehabilitation Exercises
- Summit Medical Group; Wrist Fracture Rehabilitation; Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS
- The Sports Science Orthopaedic Clinic: Wrist Fracture
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