Exercises for wrist injuries
Exercises to improve mobility are, for example, from the field of Functional Movement Theory (FBL) – the abutting mobilization. Here, the two levers of the joint are moved in such a way that they always approach each other, i.e. the angle in the joint is kept as small as possible and the range of motion is maximized. By moving the two levers in the same direction, evasive mechanisms are prevented and the success of the exercise is improved.
To improve flexion and extension, the forearm can be placed on a straight solid surface, e.g. a table top or a therapy couch. To train flexion, the fingertips and elbow remain fixed on the lower surface while the wrist is removed from the table top. The fingers remain stretched.
The exercise is performed up to 20 times in a row. The stretching exercise can be performed alternately with the flexion exercise. This time, the wrist remains firmly on the surface while the elbows and fingers approach each other.
Also here, 20 repetitions can be performed. The exercise can be practiced in 3-4 sets several times a day. Similar exercises are also available for the other directions of wrist movement.
It should be possible to perform the exercises without much effort. It is important to pay attention to the execution. The quality is in the foreground.
Exercises for the support can be performed well from the four-footed position. For this purpose the patient is on a gymnastics mat. The knees are on the floor, the hips directly above the knees, the back is parallel to the pad, the hands are supported under the shoulders, the elbows are not fully extended but slightly bent during the entire exercise.
The gaze is directed obliquely forward and down, the cervical spine is straight. Now the body weight can be slowly shifted from one hand to the other, so that the affected hand is briefly loaded with more weight, then again with less. When the weight is on the hand, support activity must be built up in the muscles.
The exercise should be worked out together with a therapist to avoid incorrect performance. If the support activity can be built up safely, individual support pillars can also be lifted off (e.g. the healthy arm, or the opposite leg, etc.) to increase the weight that is on the hand.
The support can be developed from several starting positions. There are many coordinative exercises. Catching a light ball is just as useful as playing the piano, writing or painting.
Also the reaction can be trained. Here the exercises should be adapted to the challenges that the patient faces in everyday life. The specific exercises are aimed at the cause of the wrist injury. For more in-depth information and exercises relating to the causes (e.g. wrist inflammation, fracture, torn ligament, etc. ), we therefore recommend our main page: Physiotherapy Hand
