A broken radius, the larger of the two bones in your forearm, and a wrist dislocation can be the unfortunate result of falling on your outstretched arm. The injuries can require ice treatments to help reduce swelling, immobilization for a period of several weeks and treatment with rehabilitative exercises to help restore strength and flexibility to your arm. Check with your doctor or physical therapist to determine whether these exercises are right for you.
Isometric Wrist Flexion
Sit in a chair with your affected arm resting on your thigh with your palm facing up. Place your uninjured hand on top of the fingers of your injured hand. Use your uninjured hand to hold your wrist stationary as you use the muscles of your injured hand to press against your other arm. Hold each contraction for about five seconds and then relax. Repeat as directed by your doctor.
Arm Pronation/Supination
Sit or stand with your feet shoulder-width apart and your affected arm extended in a position similar to shaking hands. Be sure that your forearm is parallel to the ground. Use a slow and controlled motion to rotate your forearm until your palm faces up. Hold this position for a second and then rotate your hand in the opposite direction until your palm is facing down. Hold this position for a second and repeat. Work toward being able to rotate your arm in a complete range of motion without pain.
Wrist Extension
Sit in a chair with your forearm resting on a table and your hand hanging over the edge of the table. Hold a can of soup or a light dumbbell in your hand with your palm facing the ground. Use the muscles of your forearm to pull the weight up and back as far as you can as if you were trying to touch the back of your forearm with your knuckles. Hold this contraction for a second and relax. Repeat until you can't perform another repetition.
Arm Curls
You can perform this exercise with or without weights, depending on your doctor's advice. Stand with your feet about shoulder-width apart and your arms resting by your sides. Hold a weight in your affected hand and begin bending your elbow with your palm facing the ceiling. Keep your elbow tucked into your side throughout the motion as you move your arm toward your shoulder. Hold the contraction at the top of the motion for a second before using a slow and controlled motion to return to the starting position. Repeat until you can't perform another repetition.
