A sprained wrist can prove to be extremely painful and prevent an individual from continuing his day to day activities in a normal manner.
A person who experiences a sprained wrist should rest his hand as much as possible and also exercise it a little every day to enhance the speed of recovery and to get the wrist working normally again.
Many people do not know the best exercises that treat a sprained wrist and help the person to use the hand as before. The 6 top exercises for a sprained wrist have been mentioned below and should b done daily for quick results.
5 Exercises For Sprained Wrist
1. Range Of Motion
This exercise has 3 parts to it and all 3 should be done for best results. The first part is known as flexion where the wrist should be bent forward and held for 5 seconds.This should be repeated 10 times in a single set and 3 such sets should be performed. The second part is known as extension where the wrist is bent backwards and held for 5 seconds. 3 sets of 10 repetitions should be done every day.The last part is side to side where the wrist is moved from side to side while being held for 5 seconds on each side. 3 sets of 10 repetitions each would help treat the wrist quickly.
2. Stretching Downwards And Backwards
Take the help of your uninjured hand and bend your sprained wrist by pressing the back portion of the hand and hold it for at least 20 seconds.When done, stretch the sprained wrist backwards by applying pressure on the fingers backwards and hold for another 20 seconds. Repeat 2 to 3 times.
3. Wrist Extension Stretch
To perform this exercise, stand near a table which is high enough so that you can rest your palms on it. Place your palms on the table and keep your fingers absolutely flat.Both the elbows should remain straight. By putting the pressure on the wrist, lean the entire body weight forward. Hold for 20 seconds and then get back to the normal position. Repeat 6 to 8 times.
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4. Wrist Flexion Stretch
For this exercise, stand on the same table but with the back of your hands resting on the table. The palms should be facing upwards and the fingers pointing towards you.Keep elbows straight at all times. Move away from the table and hold the position for 20 seconds. When done, go back to normal position.
Do 6 to 8 repetitions of this exercise.
5. Wrist Extension Exercise
Hold a can in the hand with the sprained wrist in a manner that your palm faces downwards. Bend the wrist upwards and go back to the normal position by lowering the weight down.Make 8 to 10 repetitions of this exercise and try to increase the can’s weight as the sprained wrist improves with time.
6. Wrist Flexion Exercise
Take a can in that hand which has the sprained wrist and hold it in a manner that your palm stays up.Bend the sprained wrist upwards and then go back to the starting position by slowly lowering down the weight. Repeat 8 to 10 times and try to increase the can’s weight as the sprained wrist gets better.