Your wrist is a dynamic joint formed by eight small carpel bones and the bones at the end of the forearm, the radius and ulna. The large and small joints enable the wrist to perform flexion, extension and rotational movements. A wrist fracture is usually caused by a fall on an outstretched hand or direct impact on the wrist. The scaphoid, one of the eight small carpal bones, is the most commonly fractured bone in the wrist region. Your physician will recommend exercises after a cast or splint is removed, to strengthen and stretch the surrounding muscles and ligaments, improve joint health, restore mobility and reduce your risk of further injury or damage.
Wrist Flexion
Step 1
Sit in a chair and rest your affected wrist on the end of a table, ensuring your palm is in the face-up position.
Step 2
Hold a lightweight dumbbell in your affected hand.
Step 3
Bend your wrist slowly upward and raise the dumbbell as high as possible. Be sure that your wrist remains in contact with the tabletop.
Step 4
Hold this position for five seconds and slowly lower your weighted wrist to the starting position.
Step 5
Perform three sets of 10 repetitions once daily to strengthen the muscles that flex your wrist, to improve coordination and decrease your risk of injury.
Wrist Extension Exercise
Step 1
Sit in a chair and rest your affected wrist on the end of a table, ensuring your palm is in the face-down position.
Step 2
Grab a lightweight dumbbell in your affected hand, ensuring that your palm remains face down.
Step 3
Bend your wrist slowly upward and raise the weight as high as possible while ensuring that your wrist remains in contact with the tabletop.
Step 4
Hold for five seconds when you come to the apex of the wrist extension.
Step 5
Return your wrist to the starting position and perform three sets of 10 repetitions once daily to strengthen the muscles that extend your wrist and to improve muscular balance in your hands and forearms.
Ball Squeeze
Step 1
Hold a rubber ball in the palm of your injured hand without moving your wrist.
Step 2
Squeeze the rubber ball as hard as possible for five seconds and then relax your hand.
Step 3
Rest for five seconds and perform three sets of 10 repetitions once daily to increase oxygen circulation and nutrient delivery to your injured wrist, prevent muscle stiffness, strengthen your grip and restore strength and mobility.
Wrist Curl Exercise
Step 1
Sit in a chair and rest the forearm of your affected wrist on a bench, ensuring your palm is facing upward.
Step 2
Hold a 5-lb. dumbbell in your affected hand.
Step 3
Perform the wrist curl by bringing your wrist up to your body.
Step 4
Ensure that your elbow remains on the table while performing this exercise. At the apex of this flexion, hold for five seconds.
Step 5
Relax and return to the starting position. Perform three sets of 10 repetitions once daily to strengthen the muscles that flex your wrist and forearm, increase pain-free motion in your arm and stretch the muscles in your upper arm and forearm.
Tips and Warnings
- Speak with your physician before starting an exercise program. Start each exercise slowly and gradually ease off the exercise program if the pain continues or increases. Speak with your doctor if the pain and inflammation increase.
- Do not begin an exercise program unless your physician says you are ready to start. Do not participate in any sporting or high-impact activities until your wrist is fully healed.
Things You'll Need
- Dumbbell
- Rubber ball
References
- PhysioRoom.com: Broken Wrist in Depth
- American Society for Surgery of the Hand: Wrist Fractures
- Summit Medical Group; Wrist Fracture Rehabilitation; Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS; 2009
- McKesson Health Solutions: Wrist Fracture Rehabilitation Exercises
- Sports Science Orthopaedic Clinic: Wrist Fracture Overview
- Wellington College: Wrist Strengthening Exercises
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