Wrist Exercises to Do After a Cast

You can have several types of wrist fractures since there are two forearm bones (ulna and radius) that extend into the wrist. Broken wrists can be caused by falls, heavy impact such as a car accident or even age. Athletes often sustain scaphoid fractures between the thumb and wrist. In any case, once fractures heal and the cast is removed, certain rehabilitation exercises can help you regain mobility and strength in their wrist and forearm.

About the Exercises

• Rehabilitation exercises can include both stretching and strength-building movements. Stretching movements will help you ease back into using your wrist after weeks of inactivity. Simply stretching the wrist in all directions will gradually help you regain full use of it. Always stretch your wrist before doing any strength-building exercises. Once the muscles are warmed up, you can perform exercises that build strength in your wrist and forearm.

Stretching Exercises

• Stretching exercises should be done daily to enhance your recovery period.

  To do forearm rotations, sit in a chair, press your arm against your side and bend your elbow in a 90-degree angle. Open your hand and hold it with your palm facing down. Slowly turn your hand toward your body and stretch your wrist and forearm muscles. Hold that position for five seconds, then move your hand the opposite way and stretch it (palm up). Do 10 repetitions in each direction. This exercise helps stretch both the extensor and flexor muscles in your forearm which move the hand.

  To perform wrist bends, sit with your hand on your knee (palm facing up). Lower your hand and stretch it as far as possible for five seconds, then raise your hand up and stretch it, moving your hand toward your body. Do this 10 times. Now, turn your hand so your palm faces down. Perform 10 repetitions stretching your wrist downward then back up.

  For left-to-right wrist bends, sit in a chair with your palm facing down. Slowly move your hand to the left and stretch your wrist. Hold for five seconds, then move your hand to the right and stretch your wrist the opposite way. Stretch your wrist as far as possible during each movement. Do 10 total repetitions each way.

Strength-Building Exercises

• Strength-building exercises should be limited to 2 or 3 times weekly as they tear down more muscle fibers which need a certain recovery period. Use a hammer or soup can if you do not own dumbbells.

  For the Ball Squeeze, squeeze a tennis or rubber ball for five seconds then relax. Repeat 10 times. This is a highly effective exercise for gaining strength and functionality in your wrist and forearm after your cast comes off.

  Do wrist curls (for flexor muscles). Sit on a chair or bench. With your palm facing up and against your knee, move a dumbbell slowly up and down, flexing your forearm as your curl your wrist toward you. Do 10 repetitions. Add weight as your wrist gets stronger.

  To perform reverse wrist curls (for extensor muscles), hold a dumbbell while still seated with your palm facing down. Slowly move the dumbbell up and down, flexing your wrist and forearm at the top of the movement.