The exercises described below can be used for a stiff wrist and forearm following injury immobilization or post surgery per your doctors or therapists recom endation The exercises can ID: 955445
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WRIST AND FOREARM EXERCISES The exercises described below can be used for a stiff wrist and forearm following injury, immobilization , or post surgery per your doctor’s or therapist’s recom endation . The exercises can typically be performed 4 - 6X/day or as tolerated with 10 - 15 repetitions being the norm. Applying heat prior to exercise will significantly reduce pain and stiffness, and allow a greater amount of Range of Motion (ROM) during your exercises. ACTIVE RANGE OF MOTION (AROM) * Bend your wrist as far down as possible * Bend your wrist up as much as possible to feel a stretch and hold for 10 - 15 seconds to feel a stretch and hold for 10 - 15 sec *Make a gentle fist and bend your wrist as far *Whil
e maintaining the gentle fist extend down as possible and hold for 10 - 15 seconds your wrist up and hold 10 - 15 seconds Holding your elbow by your side, rotate your palm up and palm down with a hold of 10 - 15 seconds at your tolerated end range PASSIVE RANGE OF MOTION (P ROM) WRIST *Using your opposite hand, bend your wrist *U sing your opposite hand, bend yo ur as far down as possible to feel a stretch wrist upward as far as tolerated and (not pain) and hold for 10 - 15 seconds hold for 10 - 15 seconds PRAYER STRETCH Place both hands together in ‘prayer’ position to point of stretch. You may pla
ce forearms on tabletop and push palms downward keeping palms together to maintain stretch. Hold for 10 - 15 seconds. EXTRINSIC FLEXOR STRETCH EXTRINSIC EXTENSOR STRETCH *Take a dish towel and use to s t re tc h T ake a dish towel and use to s t retc h wrist and fingers int o extension hold wrist a nd fingers into flexion. Pull 10 - 15 seconds. towel over fingers and down towards elbow to i ntensify stretch on fingers PASSIVE RANGE OF MOTION (P ROM) FOREARM Holding your elbow by your side, rotate your palm up and palm down using your other hand to the point of stretch and hold of 10 - 15 seconds in each position at the end range you can tolera