Exercises for a Cracked Bone in the Wrist

A crack can occur in one of eight bones in the wrist or between the wrist and radius bone or the forearm. A person can sustain a cracked wrist from playing sports, car accidents or falls. Age can also be a factor as bones become more brittle when people grow old. Once the cast is removed and the doctor confirms that the crack has healed, certain exercises can be performed to help rehabilitate the wrist and forearm muscles.

About The Exercises

• Rehabilitation exercises include both stretching and strength-building movements. Stretching will help you get used to moving your wrist again. Your muscles will likely be tight and inflexible. Take your time in stretching these muscles and perform these exercises each day. Always do the stretching exercises before any strength-building movements to avoid muscle strains. Exercises that help build strength back in your wrist and forearm muscles will help shorten your recovery period.

Stretching Exercises

• Up-and-Down Wrist Bends:
  Sit on chair and place your injured wrist against your knee (palm facing down). With your hand open, lower it down and stretch it for five seconds, then move your hand upward and stretch it by pulling it back toward your body. Do 10 repetitions, and then repeat the same movements with your palm facing up.

  Left-to-Right Wrist Bends:
  Maintaining the same seated position (palm facing down), move your hand to the left and stretch it. Hold the position for five seconds. Next, move it to the right and stretch it. Repeat this action 10 times. It is important to move your wrist in all directions to regain full movement and flexibility.

Strength-Building Exercises

• With the exception of the ball exercise, limit these exercises to 2-3 times weekly. They will tear down more muscle fibers in the forearms, which require a recovery period. Also, if you do not own dumbbells, use a hammer or soup can for the last two exercises.

  Ball Squeeze:
  Squeeze a rubber or tennis ball in the palm of your hand. Hold it for five seconds, then relax. Perform 10 total repetitions. This compression exercise can aid your recovery from a cracked wrist.

  Wrist Curls:
  Sit on a chair or bench with your hand over your knee (palm facing up). Grab a lighter-weight dumbbell and lower it down with just your hand movement. Raise it up and pull your hand toward your body as you squeeze the muscles in your forearms. Repeat 10 times. Use slightly heavier weights as your wrist gets stronger.

  Reverse Wrist Curls:
  This exercise is similar to the regular wrist curl, only you will perform this exercise with your palms facing down. Again, use a lighter-weight dumbbell as your extensor muscles, which you will work in this exercise, are not as strong as your flexor muscles (previous exercise). Simply raise and lower the weight as before, flexing the muscles at the top of the movement. Do 10 repetitions. (See References 1 & 2 below for more details and additional exercises).