You have been treated for an injury to your wrist or hand. You have had a thorough examination and are now considered fit to be discharged. The following exercises will aid your recovery.
If you follow this exercise programme your injury should heal well and you will be able to return to normal activity as soon as possible. Do the exercises at least 3 times a day, more if you are able.
Day 1–3 (day 14 for fractures)
- Gently extend and flex your wrist (as much as pain allows) for 2 minutes
- Gently turn your palm up and down (as much as pain allows) for 2 minutes
- Use something such as a stress ball and repeatedly grip and relax your fingers for 2 minutes
If these exercises are comfortable after 3 days, progress to the next set.
Day 4–14
- With your injured hand over the edge of a table, actively extend the wrist up and down for 2 minutes
- Holding your injured hand with the uninjured one, gently pull the fingers downwards to stretch the back of the hand. Hold for 10 seconds and repeat 10 times
- Holding your injured hand with the uninjured one, gently pull the fingers backwards to stretch the palm of the hand. Hold for 10 seconds and repeat 10 times
- Curl your fingers towards the palm, aiming to make a full fist. Hold for 5 seconds and repeat for 2 minutes
When these exercises are comfortable; progress to the next set.
Day 8–21
With the palms of your hands together, push your elbows out to form a ‘prayer’ position. Hold for 10 seconds and repeat 10 times
Starting in the same position as the previous exercise, turn your fingers up and down to rotate the forearms. Repeat for 2 minutes
With a small weight in your hand, lift up and down for 2 minutes
With a small weight in your hand, turn the palm upwards and lift up and down for 2 minutes
At the end of 4 weeks, you should have regained full range of movement in the wrist and be able to push weight through the arm when you get up from sitting.
If you are concerned about any symptoms, or have any questions about your injury or the recovery process, please contact the Emergency Department/Minor Injury Unit.
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