Exercises. They should be performed slowly. If you have any questions about the information below please speak to the hand therapy team on 020 3311 0333. Wrist exercises and stretches are great for strengthening the wrists. 0000006374 00000 n By exercising and regaining normal movements the feeling of stiffness and pain should gradually reduce. h�b```e``�d`a`�ndf@ af�(G+C���T���@�x�5�kCGKG[GL���i^ � 0*32�1l9�� y�ʝ��6�ź�6��/�A�uX� �U;�fb`��ic`� �D���\F� :b Most of your questions should be answered by this leaflet. %PDF-1.5 %���� Your pain should ease within 2 weeks and you should recover over approximately a 4–6 week period. This leaflet has been produced to give you general information about your injury. A little bit of pain or discomfort while you’re exercising that you can cope with doesn’t mean you’re doing yourself any harm. %PDF-1.4 %���� After wearing a cast or a splint on your wrist while your Colles' fracture was healing, you may have noticed that the muscles and joints around your wrist feel tight. 0000003172 00000 n 0000026711 00000 n xref Weeks since Injury Rehabilitation Plan 0-5 You will have a cast on your wrist. 0000001036 00000 n 2. A steroid injection into the wrist joint itself may help if you have arthritis in your wrist. Sit down at a table. This is normal, and your first exercises after removal of your cast should be geared towards regaining wrist range of motion. trailer ��G�#�. This leaflet gives you advice and exercises to help your wrist to recover after your fracture. "Famous" Physical Therapists Bob Schrupp and Brad Heineck demonstrate the 10 Best Hand, Wrist, Grip, & Forearm Strengthening Exercises at Home. Sit at a bench or bicep curl rack. 0000003616 00000 n If you see a GP about pain in your wrist, they'll usually suggest you try these things: Aim to do the exercises three times a day. Carry out exercise with both hands. 0000112959 00000 n Fingers 1. 0000001475 00000 n If you need further information or advice, please do not hesitate to contact your hand therapist. 212 0 obj <> endobj What surgery will I need to repair my fractured wrist? Try to rest the hand and wrist for the first 24-72 hours. 0000002253 00000 n There are many causes of wrist pain. Hand exercises Bend your wrist down as far as is comfortable, using your other hand to stretch into discomfort (not pain). Exercises. 0 Things you can do to help during recovery Wrist curls are one of the quintessential wrist and forearm exercises. You can often ease the pain yourself. page 2 of 12 ... † Place wrist over edge of table, allowing hand to hang over edge. The following exercises are designed to keep the hand and wrist flexible. SHEFFIELD TEACHING HOSPITALS NHS FOUNDATION TRUST Hand exercises using putty Information for patients Therapy Services. This way your wrist will be stretched little and often throughout the day. Place your hand flat on a table, moving your wrist only, slide your hand from side to side. How often should I do them? whipps cross university hospital nhs trust wrist exercise sheet produced by: dr hasan tahir & mr clive sutton start the exercises gently, the repetitions are a guide aim to perform the exercises morning, lunch and evening if the exercises make the pain worse, stop for 2-3 days start again very gently, if they still make the pain worse seek advice as necessary Wrist Extension. endstream endobj 136 0 obj <>/Filter/FlateDecode/Index[25 77]/Length 22/Size 102/Type/XRef/W[1 1 1]>>stream Raise wrist up to its full extension with as much force as possible. Wrist Extension: Complete Activities 1 and 2. • Move your wrist up, down, side to side and also rotate. 102 36 Hold the fingers of the hand to be stretched. endstream endobj 213 0 obj <. De Quervain’s tenosynovitis is an inflammatory condition. 0000216351 00000 n 137 0 obj <>stream The following exercises are designed to help you stretch and regain movement in your wrist. H�\��n�0��y��C�_�B�h+q؏�� 4�i��o? O Bend your wrist back so that your fingers point up towards the ceiling and hold for 5 seconds O Next bend your wrist down so that your fingers point downwards and hold for a further 5 seconds This exercise helps to maintain the range of movement and strength of your wrists (active wrist flexion/extension). We Care 4 straighten and bend your elbow 5 make a fist, as far as your cast allows, bending your fingers and thumb, then spread your fingers and thumb wide apart. 0000001622 00000 n Wrist extension Support your elbow and forearm on a table and let your wrist drop over the edge. 0000007468 00000 n Download and print this article. Nearly all wrist injuries benefit from exercises. If this becomes severe you may require a small operation to 0000105393 00000 n How you can ease wrist pain yourself. You should use the exercises below for at least 6–8 weeks to help prevent symptoms returning. 0000002901 00000 n 16. Advice and exercises for wrist fractures Doncaster and Bassetlaw Teaching Hospitals NHS Foundation Trust We Care. Straighten your fingers fully. This last exercise is the deepest stretch of the set: Place one arm straight out in front of you, elbow straight, with your wrist extended and fingers facing the floor. Wrist movement exercises . 0000037473 00000 n h�bbd```b``: "g��|�� ,n "�c��� �+ 1. 0000007065 00000 n Wrist exercises You have an injury to your wrist which will get better over the next few weeks. 0000051387 00000 n STRENGTHENING EXERCISES PICTURE TICK Wrist flexion Rest your forearm on a table with back of your hand facing down. Move your fingers regularly. Rest your forearm on a table (palm down over pancake shape). 0000043189 00000 n Wrist strengthening exercises . NHS Trust Wrist exercises Guidance on the amounts of each exercises you should aim to do are provided, but let pain be your guide and only do as much as you can within the amounts given. Wrist Resistance. 0000043463 00000 n 0000001303 00000 n 227 0 obj <>/Filter/FlateDecode/ID[<95DB431F9C7DF048B960D911A4D93B59>]/Index[212 28]/Info 211 0 R/Length 88/Prev 743280/Root 213 0 R/Size 240/Type/XRef/W[1 3 1]>>stream The information below please speak to the hand and wrist flexible at the side. 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