Recovering from a broken wrist can be long and hard, often hindering your daily activities. The fact that we use our wrists so much makes it a crucial body part and a speedy recovery is essential if we want to go back to our regular day to day activities.

Broken wrist mostly occurs due to a fall onto the outstretched hand. Usually, the bones that break the most are the radius bones, and sometimes even scaphoid bone (one of the carpal bones) and bones located in the ulna. Symptoms of a broken wrist may include swelling, pain, tenderness, numbness, and even deformity and loss of grip strength of the hand. Sometimes, a surgery is needed, but most of the times simple immobilization will do the trick. And then comes the physical therapy.

Beginning

First of all, the physical therapy begins after the removal of the cast or splint, usually six weeks after the fracture. By that time, you should not feel any fracture related pain, and will be able to partake in simple, yet, beneficial exercises that will help get your wrist movement back to its original state.

Flex and Extend

1. Start with your forearm on the table or other flat surface. Your hand and wrist should extend beyond the table with your palm facing downwards
2. Move your hand up and down by bending your wrist. As you lift your hand, form a fist, and as you move it down, let your fingers relax. Each position should be held for 5 to 7 seconds
3. Repeat 8 to 10 times

Hand Flip

1. Sit straight on the chair and put your hand on your thigh with your palm facing down
2. Flip your hand so the back of your hand now rests on your thigh. Keep your forearm on your thigh at all times
3. Repeat 8 to 10 times

Wave Your Hand

1. Stand or sit and hold your hand in front of you with your palm facing away from your body
2. Bend your wrist from side to side slowly and hold the position for 5 to 7 seconds
3. Repeat 8 to 10 times

Extensor Stretch

1. Extend your arm in front of you with your fingers pointing towards the floor
2. Use your other hand to gently bend your affected wrist downwards until you feel your forearm stretching
3. Hold the position for 15 seconds
4. Repeat up to 4 times

Flexor Stretch

1. Extend your arm in front of you with your palm facing away from your body
2. Bend your wrist so your fingers are facing the ceiling
3. Use your other hand to gently bend your wrist farther behind until you feel your forearm stretching
4. Hold the position for 15 seconds

Bend Your Fingers

1. Put your hand on the table with your pinky finger touching the table and the thumb facing the ceiling
2. Bend all of your fingers. Make sure you are bending the large joints where your fingers connect to your palm and keep your thumb and the other finger joints straight
3. Move your fingers back to the starting position
4. Repeat 8 to 10 times

Thumb Exercises

1. Move your thumb into a hitchhiker’s position
2. Move your thumb to the side as if you were to grab a cup and move it over to underneath your pinky finger
3. Touch the tip of your thumb to the tips of your other fingers
4. Repeat 8 to 10 times

Fist Bend

1. Start with your hand on the table with the palm facing downwards
2. Slowly bend all the knuckles of your fingers including the thumb
3. Optionally, spread and bring your fingers together to improve side movement
4. Repeat 8 to 10 times

Prayer Stretching

1. Stand straight and bring your palms together so that they are touching each other
2. Lower your wrists slowly until you feel a light stretch
3. Hold this position for 5 seconds
4. Return to the starting position
5. Repeat 8 to 10 times

Use Props

1. Get a box full of buttons, pasta, lentils, paper clips, or beans. Playing cards work as well
2. Try to grab a single button, lentil, or whatever object you picked
3. Let it go and repeat

Go Strong

1. Get some play doh and roll it, pinch it, pull and grip it, make shapes, flowers, animals, etc.
2. Pinch the clothes pegs
3. Open bottles and jars
4. Lock and unlock the door with a key