Authors

Dr Keran Sundaraj MBBS, MSc (Trauma), FRACS, FAOA

These exercises are best repeated 3-4 times per day with 10 repetitions each. To help with loosening up the muscles, a hot shower or water bath may be helpful. Ice packs can be used for 5 minutes after each session to help with swelling. In general, these exercises should feel like a stretch rather than being overly painful.

Wrist Flexion and Extension (forward and backward)

Hold your forearm supported on a table so your hand is hanging free. Bend the hand forward over the edge and hold for 5 seconds. Now extend the hand back so that it is above the level of the table. Use your other hand to help the stretch in each direction. Now place your elbows on a table and your palms together. Try to get your hands down on the table while your elbows remain on the table. The reverse exercises can be practised with the tops of your hands against each other while pushing up.

Wrist Radial and Ulna Deviation (side to side)

Hold your forearm supported on a table, with your hand is hanging free over the edge and your thumb pointing up. Move the wrist from side to side. Use your other hand to help stretch in each direction.

Forearm Rotation

Tuck your arms against your torso, with your elbow bend to 90 degrees. Turn the palm up to the ceiling and hold for 5 seconds. Next, turn your palm to the floor and hold for 5 seconds. Make sure the arms remain tucked by your side. To help with positioning, a mirror can be used to check the position of your arms.

Finger Flexion and Extension (finger movement)

Stretch the fingers out as straight as possible. Make a fist and squeeze tight. Use an exercise/stress ball (or something similar) to grip down on. This will help strengthen the finger muscles.