A wrist strain is a condition in which the injury occurs to tendons (tissues connecting muscles with bones) and ligaments.
Wrist Flexion to Extension:
- This exercise is performed by placing the the forearm on a table and the fingers over the edge.
- Bend the wrist in the backwards and forward directions until a mild to moderate pain-free stretch is felt.
- Repeat 10 times ensuring there is no exacerbation of symptoms.
Forearm Rotations
- This exercise is performed with the elbow at the side and bent to 90 degrees.
- Rotate the palm up and down slowly as far as possible until a mild to moderate pain-free stretch is felt.
- Repeat 10 times ensuring there is no exacerbation of symptoms.
Wrist Side Bends:
- This exercise is performed by placing the the forearm on a table and the wrist and fingers over the edge.
- Bend the wrist from side to side slowly as far as possible until a mild to moderate pain-free stretch is felt.
- Repeat 10 times ensuring there is no exacerbation of symptoms.
Wrist Extensor Stretch:
- This exercise is performed by keeping the elbow in a straight position and bending the wrist downwards with the help of other hand until a mild to moderate pain-free stretch is felt.
- Hold this position for about 15 seconds.
- Repeat 4 times ensuring there is no exacerbation of pain.
Wrist Flexor Stretch:
- This exercise is performed by keeping the elbow straight move the wrist in the backward direction with the help of the other hand until a mild to moderate pain-free stretch is felt.
- Hold this position for about 15 seconds.
- Repeat 4 times ensuring there is no exacerbation of pain.
