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EXERCISES

Wrist Exercises

Stretching

This following exercises are advised for patient with SEVERE wrist pain.

Flexion – Extension stretch

  1. Extend your arm in front of you with your palm down.
  2. Bend your wrist, pointing your hand toward the floor. With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm.
  3. Hold for at least 15 to 30 seconds.
  4. Return to starting position.
  5. Bend your wrist, pointing your hand toward the ceiling.
  6. With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm.
  7. Hold for at least 15 to 30 seconds

Wrist prone supine (10 repetitions)

  1. Palm facing down. Gently turn your hand over, so that the palm is facing up.
  2. Repeat this exercise 10 times, 3 times a day.

Strengthening

This following exercises are advised for patient with MILD wrist pain.

Ball squeeze (strength)

  1. Take the ball in your hand, wrapping your fingers and thumb around it.
  2. Squeeze as hard as you can.
  3. Hold the squeeze for 3 to 5 seconds.
  4. Relax your grip slowly.
  5. Repeat 5 to 10 times.

Wrist Flexion (Strength)

  1. Palm up. Hold a hand weight in your right hand.
  2. Keep your forearm in place and bend your wrist upward to lift the weight. Hold for 5 seconds.
  3. Slowly lower the hand weight back down.
  4. Repeat 5 times

Wrist Extension (Strength)

  1. Hold a hand weight in your right hand palm facing down.
  2. Keep your forearm in place and bend your wrist upward. Lift the hand weight as high as you can.
  3. Slowly lower the hand weight back down.
  4. Repeat 5 times.

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