Your Care Instructions
Here are some examples
of typical rehabilitation exercises for your condition. Start each exercise
slowly. Ease off the exercise if you start to have pain.
Your
doctor or physiotherapist will tell you when you can start these exercises
and which ones will work best for you.
How to do the exercises
Wrist flexor stretch
slide 1 of 6, Wrist flexor stretch,
- Extend your arm in front of you with your
palm up.
- Bend your wrist, pointing your hand toward the
floor.
- With your other hand, gently bend your wrist farther until
you feel a mild to moderate stretch in your forearm.
- Hold for at
least 15 to 30 seconds. Repeat 2 to 4 times.
Wrist extensor stretch
slide 2 of 6, Wrist extensor stretch,
Repeat steps 1 to 4 of the stretch above but begin
with your extended hand palm down.
Ball or sock squeeze
slide 3 of 6, Ball or sock squeeze,
- Hold a tennis ball (or a rolled-up sock) in
your hand.
- Make a fist around the ball (or sock) and
squeeze.
- Hold for about 6 seconds, and then relax for up to 10
seconds.
- Repeat 8 to 12 times.
- Switch the ball (or
sock) to your other hand and do 8 to 12 times.
Wrist deviation
slide 4 of 6, Wrist deviation,
- Sit so that your arm is supported but your
hand hangs off the edge of a flat surface, such as a table.
- Hold your hand out like you are shaking hands with
someone.
- Move your hand up and down.
- Repeat this motion
8 to 12 times.
- Switch arms.
- Try to do this exercise
twice with each hand.
Wrist curls
slide 5 of 6, Wrist curls,
- Place your forearm on a table with your
hand hanging over the edge of the table, palm up.
- Place a 0.5 to 1 kilogram weight in your hand. This may be a dumbbell, a can of food, or a filled
water bottle.
- Slowly raise and lower the weight while keeping your
forearm on the table and your palm facing up.
- Repeat this motion 8
to 12 times.
- Switch arms, and do steps 1 through 4.
- Repeat with your hand facing down toward the floor. Switch
arms.
Biceps curls
slide 6 of 6, Biceps curls,
- Sit leaning forward with your legs slightly
spread and your left hand on your left thigh.
- Place your right
elbow on your right thigh, and hold the weight with your forearm horizontal.
- Slowly curl the weight up and toward your chest.
- Repeat this motion 8 to 12 times.
- Switch arms, and do
steps 1 through 4.
Follow-up care is a key part of your treatment and safety. Be
sure to make and go to all appointments, and call your doctor or nurse call line if you are having
problems. It's also a good idea to know your test results and keep a list of
the medicines you take.
