Wrist Range of Motion
– Extension: Rotate the hand so that the back is extended towards your upper arm and shoulder. Keeping the fingers pointed towards the ceiling, push back as far as possible without causing pain. Relax and repeat five to 10 times.
– Flexion: Begin with your arm outstretched and palm facing down. Move the wrist downward so that the palm is turned towards the inside of your forearm. Continue to point your fingers toward the ground as far as possible before relaxing and repeating five to 10 times.
– Place hands in a prayer position with elbows out. Continue to lower wrists until you can feel a stretch, then hold or five seconds before returning to the starting point.
– Slowly and deliberately roll your wrist clockwise for about 15 seconds before changing to counterclockwise for the same amount of time.
– Put your hands on a table palms down. Keeping the elbows straight, lean forward so that you can feel the weight of your body applying pressure. Hold for 15-30 seconds, release and repeat a few times. Do the same thing in the opposite manner with palms facing up on the table and fingers pointing toward your body.
– Hold a small weight with palm facing up. Bend your wrist towards your body and slowly release it back down. Repeat 10 times for three different sets. Flip your wrist around so the weight is facing the ground, and then bend the wrist backwards. Do the same number of sets.
Each type of wrist exercise helps patients to bounce back from an injury or discomfort by regaining normal motion, strengthening the muscles, and eliminating inflammation. Physical therapy also teaches patients how to prevent future problems. If you suffer from wrist discomfort, the licensed and certified physical therapists at Arizona’s Center For Athletic Performance & Physical Therapy will work with you to come up with an effective exercise plan.