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Orthopedic Injury & Prevention
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Introduction
The Ankle
The Knee
The Shoulder
The Wrist
Anatomy of the Wrist
Common Wrist Injuries
Diagnosis of Wrist Injuries
Diagnostic Tests
Treatment of Wrist Injuries
Prevention of Wrist Injuries
Wrist Exercises
Other Joints Subject to Injury
Orthopedic Medications
Arthritis
Air Force Fitness Test
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Wrist Exercises
One key element of your recovery involves regular exercises to restore your normal wrist motion and flexibility. The goal is a gradual return to everyday work and recreational activities. Early in your recovery, your provider or physical therapist may recommend that you exercise from 10 to 15 minutes 2 or 3 times per day. Make sure that whatever exercises you do have been approved by your provider or therapist. The following simple exercises provide a sample of those that you can easily do at home or at work.
Click here for a printable Wrist Exercises PDF
Wrist Exercises - Stretching
Wrist Flexion:
Gently bend your wrist forward. Hold for 5 seconds. Do 3 sets of 10.
Wrist Extension:
Gently bend your wrist backward. Hold this position 5 seconds. Do 3 sets of 10.
Side to Side:
Gently move your wrist from side to side as though you were shaking hands. Hold for 5 seconds at each end. Do 3 sets of 10.
Wrist Stretch:
With your uninjured hand, help to bend the injured wrist down by pressing the back of your hand and holding it down for 15 to 30 seconds. Next, stretch the hand back by pressing the fingers in a backward direction and holding it for 15 to 30 seconds. Do 3 sets.
Wrist Extension Stretch:
Stand at a table with your palms down, fingers flat, and elbows straight. Lean your body weight forward. Hold this position for 15 seconds. Repeat 3 times.
Wrist Flexion Stretch:
Stand with the back of your hands on a table, palms facing up, fingers pointing toward your body, and elbows straight. Lean away from the table. Hold this position for 15 to 30 seconds. Repeat 3 times.
Wrist Exercises - Strengthening
Wrist Flexion Exercise:
Hold a full soup can or hammer handle in your hand with your palm facing up. Bend your wrist upward. Slowly lower the weight and return to the starting position. Do 3 sets of 10. Gradually increase the amount of weight that you are holding.
Wrist Extension Exercise:
Hold a soup can or hammer handle in your hand with your palm facing down. Slowly bend your wrist upward. Slowly lower the weight down into the starting position. Do 3 sets of 10. Gradually increase the weight of the object you are holding.
Grip Strengthening:
Squeeze a rubber ball and hold for 5 seconds. Do 3 sets of 10.
