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Start by doing 5 repetitions of each exercise, 3 times a day. How you can ease wrist pain yourself. <<3FA175A28C10F54F8BCA514C10DAF153>]/Prev 464755/XRefStm 1303>>
Your arm or wrist may be stiff and weak after the cast is removed. Sit down at a table. 0000003616 00000 n
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www.uhs.nhs.uk General hand exercises You can use the following exercises to help improve the range of movement in stiff joints of your hand. 0000013130 00000 n
These exercises can help to get you moving normally, and safely, if you've a muscle or joint problem affecting your hand, finger or wrist. Please only perform the exercises as instructed by your therapist. 0000112959 00000 n
You can often ease the pain yourself. Hand Unit: Hand strengthening exercises, April 2019 1 . 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. page 2 of 12 ... † Place wrist over edge of table, allowing hand to hang over edge. 0000172970 00000 n
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Put the theraband around your hand. Move your fingers regularly. 0000006786 00000 n
By exercising and regaining normal movements the feeling of stiffness and pain should gradually reduce. It is not intended to replace the discussion between you and your doctor, but may act as a starting point for discussion. Slowly bend your wrist up as far as possible while resisting movement with the other hand. 0000005829 00000 n
Wrist Extension: Complete Activities 1 and 2. endstream
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<. Things you can do to help during recovery Complete all of these exercises at least 10 times, 3 times per day. They are helpful for people who have a wrist injury or fracture, wrist pain, or carpal tunnel syndrome, and for those who want to lift weights at the gym. Wrist Extension. simple things like carrying out repetitive tasks or an injury during sport or a fall Carry out exercise with both hands. This way your wrist will be stretched little and often throughout the day. xref
Wrist extension Support your elbow and forearm on a table and let your wrist drop over the edge. It causes pain at the thumb side of your wrist where the base of your thumb meets your forearm.. ��G�#�. 15. Bend it to 90 degrees. Weeks since Injury Rehabilitation Plan 0-5 You will have a cast on your wrist.
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There are many causes of wrist pain. How exercise can help. i����~^6���L���ODƎ-^�Ƣo�U�S��DO�е�Ƴ{ڹ�ߍWy��qL
�A�@�����g�p¼�o�SC\ Simple exercises Wrist bend (forward and back) h�b``f``�f`a`��g`@ V6�8Dž�W� I1�8��L�IX`�� � Please begin the following exercises as instructed by your therapist: Wrist flexion: With your wrist over the edge of the table in a neutral position, slowly lower hand and then return to … 0
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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. You should do these exercises every hour or so for three to five minutes at a time. Wrist exercises and stretches are great for strengthening the wrists. h�bbe`b``��c� �` �
Place your hand flat on a table, moving your wrist only, slide your hand from side to side. 102 36
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This information leaflet provides you with exercises to help you recover from your injury or surgery. Rest your forearm on a table (palm down over pancake shape). 0000002253 00000 n
† Grip putty with one hand while holding putty in place with other. Carry out exercise with both hands. Wrist Resistance. Fractured wrist – after surgery Information for patients Introduction This leaflet provides advice and exercises to do after your wrist fracture surgery. Wrist stability and strengthening exercises.pdf — PDF document, 619 KB (634228 bytes) Wrist curls are one of the quintessential wrist and forearm exercises. 137 0 obj
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Grip the putty with the fingertips and begin to peel putty from table moving wrist only keeping forearm on table. 0000209826 00000 n
This is normal, and your first exercises after removal of your cast should be geared towards regaining wrist range of motion. wrist backwards as far as you can and then forward as far as you can 11. Hand Therapy: Wrist exercises What do these exercises do? Wrist Rotation: Hold the putty in one hand. Exercises. Exercises. ;�:iH�/�N�ĉ��P�~�ѻm���z�z��7oQ���;�����|�IE�\/���u��s}��u��^=���*z�-��]�ꫬ�:�o���YǺ(t�M��L�̀: 0000043463 00000 n
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NHS Trust Physiotherapy Department Advanced wrist exercises Information for patients. If you have any questions about the information below please speak to the hand therapy team on 020 3311 0333. Wrist exercises You have an injury to your wrist which will get better over the next few weeks. Repeat each exercise 10 times every hour. )et�%�;@��@���$� Ċ`��{F3& o>��c��Ȩð�Q��W��d��~�*�F�C"�1|����&+w�I���C�w�) �D�YA�ed``�w���)�(�J� �� �
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