OOPS REHABILITATION
WRIST - STRONG

STRETCH & MOBILITY

Perform all exercises to discomfort or tension. 
WRIST EXTENSION STRETCH
Place palms together. Lift elbows upward until wrists are tight. Hold 10 seconds. Relax.
Alternate with Wrist Flexion (as next)
Repeat alternately 5x.
Repeat 3 sets daily.
WRIST FLEXION STRETCH
Turn hands and place back to back. Pressing wrists together, lift hands up while keeping elbows at shoulder level until wrists are tight. Hold 10 seconds. Relax.
Alternate with Wrist Extension (as previous).
Repeat alternately 5x. 
Repeat 3 sets daily
WRIST SUPINATION STRETCH
Rest elbow on table with hand up. With the opposite hand, reach around the back of the wrist to grab with the fingers wrapped around the front below the wrist and the heel of hand at the back of wrist.
Pulling back with the opposite hand, rotate the hand palm towards face until tight and uncomfortable.
Hold 10 seconds. Relax.
Alternate with Wrist Pronation (as next).
Repeat 10x.
Repeat 3 - 5 sets daily.
WRIST PRONATION STRETCH
Rest elbow on the table, hand up. With opposite hand grab around the front of the wrist, the heel of the hand at the wrist, thumb up into palm, and fingers wrapped around back of wrist. Using the heel of the hand and the finger tips for leverage, twist the effected wrist so the palm of hand is turning away from your face.
Hold 10 seconds. Relax.
Alternate with Wrist Supination (as previous). 
Repeat 10x,
Repeat 3 – 5 sets daily.

STRENGTH

Perform all exercise only to moderate pain.
WRIST EXTENSOR STRENGTH
With forearm supported on table and hand hanging over face down.

I) Hold 500gm weight. Lift wrist up and back. Hold 5 seconds. Relax. Repeat 10 x. Repeat 3 sets daily.

II) When I) is easy, hold each repetition for 10 seconds.

III) When II) is easy, use a 1 kg weight and hold 5 seconds. 

IV) When III) is easy, hold each repetition for 10 seconds. 
WRIST FLEXOR STRENGTH
With forearm supported on table and hand facing up.

I) Hold 500gm weight. Lift wrist up and back. Hold 5 seconds. Relax. Repeat 10 x. Repeat 3 sets daily.

II) When I) is easy, hold each repetition for 10 seconds.

III) When II) is easy, use a 1 kg weight and hold 5 seconds.

IV) When III) is easy, hold each repetition for 10 seconds. 
GRASP STRENGTHENING
Hold soft tennis ball in hand.
I) Squeeze firmly. Hold 5 seconds.
Relax.
Repeat 10x
Repeat 5 sets daily

II) When easy, Hold each repetition for 10 seconds. 

AFTER PERFORMING THESE EXERCISES FOR ONE MONTH, IF YOU CONTINUE HAVING PAIN OR STIFFNESS, YOU ARE ADVISED TO SEEK ADVICE FROM A PHYSIOTHERAPIST OR A DOCTOR.

ONCE YOU CAN PERFORM THE STRONG EXERCISES YOU CAN BEGIN RE-TRAINING OR RETURNING TO WORK PROGRAM. 

OOPS Home

Wrist Assessment 

Return to Work