OOPS REHABILITATION
WRIST - GENTLE

REST & MASSAGE

Avoid painful movements. Follow exercise instructions carefully so as not to exacerbate pain. Reduce the amount of activity so that pain is not induced. 
MASSAGE
For swelling.
Place effected hand on table. With opposite hand, fingers flat, stroke down along back of hand to forearm. Repeat 20 strokes. Repeat same with the effected hand palm up. Do 5x each side, 3 times daily.
TAPE
To support the wrist for pain relief and when returning to sport or work
Hold your wrist in some extension.
a. Use rigid tape or flexible fixomul. Apply an anchor strip around your forearm and one around your palm 
b. Apply two strips across wrist and palm in an X formation:
c. Apply additional tape in a figure eight between your thumb and index finger to the back of your hand, and continue around the bottom of your hand to your wrist until the area is covered. 
d. Apply 2 strips on the back of the hand and wrist from below the knuckles and over wrist.
e. Then Tape again as in a., b., & c. 
WRIST FLEXION.
Rest forearm and hand on table with hand over the edge facing palm down. Drop wrist and bend forward down until mild discomfort.
Hold 10 seconds.
Alternate with Wrist Extensor (next)
Repeat 10x
Repeat every 2 hours.
WRIST EXTENSION
Rest forearm and hand on table with hand over edge, palm up. Drop and bend wrist backward down until mild discomfort.
Hold 10 seconds.
Alternate with Wrist Flexion
Repeat 10x
Repeat every 2 hours 

MOBILITY

All Movements, slowly and within comfortable limits - stop as soon as feeling pain.
WRIST SUPINATION
Rest forearm and hand on table with hand on edge. Turn hand upward until mild discomfort.
Repeat 20x, 3-5 sets per day
WRIST PRONATION.
Rest forearm and hand on table with hand on edge. Turn wrist downward until mild discomfort.
Repeat 20x, 3-5 sets per day
WRIST ULNA DEVIATION
With hand face down on table and keeping forearm still.. Slide fingers and hand away from the thumb side until mild discomfort. Repeat 20x, 3-5 sets per day.
 

WRIST RADIAL DEVIATION.
With hand face down on table and keeping forearm still. Slide fingers and hand towards thumb side until mild discomfort. Repeat 20x, 3-5 sets per day.
 

EVERY 2 OR 3 DAYS RETURN TO WRIST ASSESSMENT TO CHECK ON YOUR IMPROVEMENT, AS BY THE LINK BELOW, AND, AS FUNCTION IMPROVES, FOLLOW THE GUIDE TO ADVANCE YOUR REHABILITATION.

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Acute Wrist Recovery 

Wrist Assessment