Falling and placing your hand down to stop yourself, twisting the wrist or getting hit unexpectedly in the hand when your wrist is bent awkwardly can lead to torn or strained ligaments in the wrist. Resting, icing and using a compression bandage to the wrist following an injury can provide initial treatment. Adding a strengthening program later in the recovery stage can help you to regain strength and can help to prevent re-injury.
Rubber Band Finger Extension
Bring the fingers of your injured hand close together as if you are holding a baseball, and place a rubber band around the first bone in the thumb and the second bone in the other fingers. Point yoiur fingers downward and slowly begin to open the fingers against the resistance of the rubber band. Hold it in an outstretched position for two to three seconds and then return to the starting position. Perform as many times as possible, as long as it does not cause pain.
Tennis Ball Squeeze
Begin this wrist-strengthening exercise gently holding a tennis ball in the hand of your injured wrist. Apply equal pressure with all of the fingers to the surface of the tennis ball. Slowly squeeze the tennis ball and continue adding pressure until you are no longer able to squeeze and the muscles of your forearm begin to flex. Perform this exercise as long as the motion does not cause pain. Hold this tightly gripped position for five seconds and repeat up to 10 times three times daily.
Sit with the forearm of your injured wrist supported on flat surface such as a weight bench or your upper thigh. Hold a dumbbell in the hand with the palm facing upward. Allow the weight to roll into the hook made by the fingers rather than using the palm. Flex the wrist up and back toward the body. Hold this position for two seconds and slowly return to the starting position. Perform this exercise for 10 repetitions and up to three sets.
Wrist Extension vs. Resistance Band
While standing up with your back straight and arms at your sides, place one end of a resistance band under the foot on the side of your injured wrist. Grasp the band with the same wrist and face the palm downward. Bend the elbow to 90 degrees and support the forearm with your healthy arm. Slowly curl your wrist and fingers up against the resistance band while tightening the forearm muscles. Perform three sets of 10 repetitions of this exercise.