Exercises for Hand and Wrist Fractures
If you’re like most people, there is a good chance that you are suffering from some sort of injury. Be it in your knees, back, fingers – wherever, we’ve all got some aches and pains. Time just does that to us. Also, high school sports injuries or accidents that occur during our everyday lives can lead to aggravating injuries or new injuries entirely.
Well while we can’t fix everything that ails you, we do have a few exercises for a troubled area for more readers – your wrists. Because of desk jobs and most readers constantly finding themselves plopped in front of a computer screen, wrist problems and things like carpal tunnel syndrome and arthritis are all too common. Most people don’t realize they have a problem or an issue until it’s too late.
Take a look at the exercises provided below and get a feel for what you can expect in terms of at-home rehab. By completing these exercises a few times each week, we’re sure that pain or those wrist issues will soon subside. Ask any hand surgeon, they’ll tell you the following at-home treatments for hand & wrist fractures will help speed up the recovery process.
5 Exercises You Can Do for Hand & Wrist Fractures
1. Wrist Flexion and Extensions
a. Place your forearm on a table in such a way that your wrist hangs off the edge. Bend your hand upwards and downwards. As you bend upwards, close your hand and make a fist. As it drops downwards, open your hand and let it hang. As you hold each position for six seconds, repeat this motion between 8 and 12 times.
2. Hand Flips
a. Stay seated and place your forearms on your legs, with your palm facing downwards. From this position, flip your palm over and place back on your thigh. Repeat this move between eight and 12 times before moving on to the next exercise.
3. Wrist Radial and Ulnar Deviation
a. Place your arm in front of you with your palm facing downwards. Stretch your wrist from side to side, as far as you can. Do this while holding each position for six seconds. Repeat each direction between either and 12 times.
4. Wrist Exterior Reach
a. After extending your arm in front of you, grab the affected wrist and point your fingers towards the floor. Bend your wrist further and with you’re not using until you start to feel your forearm stretch. Hold this stretch for half a minute.
5. Wrist Flexor Stretch
a. Reach your arm straight out in front of you. With one hand, grab the other across the palm and pull your hand towards you. Do this so the hand you pulling points toward the ceiling, then reverse and point it towards the ground. Hold each grip for 15 to 30 seconds
As you can see, if you’re in the need for some wrist or hand exercises, you’re not totally out of luck. With some time dedicated to these exercises and the ability to carve out time for them, you’ll be able to rehab yourself in no time.
And don’t fret, these exercises aren’t the only exercises available. If you find yourself needing to work up to these, there are plenty of other wrists stretches available. However, start with these.
They are great exercises for hand & wrist fractures or if you’ve had hand or wrist surgery and are trying to heal as fast as possible.
Schedule a consultation with Dr Looi Kok Poh if you are having pain after the surgery.