You have been treated for an injury to your upper limb(s). You have been thoroughly examined and are now considered fit to be discharged. The following will aid your recovery.
These exercises are necessary to:
- Keep your shoulder, elbow, wrist, and finger joints from stiffening up.
- Maintain some strength in your arm and hand muscles.
- Minimise painful swelling by improving your circulation.
Shoulder exercises
- Lift your arm out sideways and then high above your head. Repeat 10 times.
- Lift your arm forwards and then high above your head. Repeat 10 times.
- Lean forward, resting your good arm on a flat surface such as a table.
- Hang your bad arm down like a pendulum. Circle your bad arm 10 times one way and then 10 times the other way.
- Repeat until your arm starts to ache.
Wall walking exercises
- Stand facing the wall.
- With your fingers resting gently on the wall, walk them up as far as you can (plaster allowing).
- If the plaster feels heavy and your arm weak, use your good arm to support the other under the elbow and then perform the wall walking
Elbow and wrist exercises
- Bend your elbow as far as you can and then straighten it. Repeat 20 times.
- Bend your wrist as far as you can and then straighten. Repeat 20 times.
Shoulder, elbow, and wrist exercises must be done at least three times a day.
Finger exercises
- Curl all four fingers in to a fist, bending then as fully as you can. Straighten them right out. Repeat 10 times.
- Stretch your fingers out sideways so there is a gap between each one then press them together. Squeeze and relax. Repeat 10 times.
- Touch the tip of your thumb to the tip of your first finger. Squeeze and release. Repeat with each finger 10 times.
Finger exercises must be done every hour.
Please remember
- Take the painkillers recommended by hospital staff to help with the pain and/or discomfort.
- You can use ice (or a cold flannel) to ease the pain by wrapping crushed ice in a damp towel and placing it over the swelling. Leave the ice in place for 10 to 15 minutes, then remove. Do this every two to four hours during the day, for two to three days.
Caution: ice can cause burns, so do not put it directly on your skin, always use a towel. Protect sensitive skin with baby oil.
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