You may do stretching exercises 1 through 5 when the sharp wrist pain goes away. You may do strengthening exercises 6 through 8 when stretching is nearly painless.
1. Active range of motion
A. FLEXION (forward bending): Bend your wrist as far forward as you can, trying to touch your fingers to your wrist. Hold for 5 seconds. Repeat 10 times. Do 3 sets.
B. EXTENSION (backward bending): Try to bend your wrist backward as far as you can. Hold for 5 seconds. Repeat 10 times. Do 3 sets.
C. SIDE TO SIDE: Move your wrist from side to side. Hold for 5 seconds at each end. Repeat 10 times. Do 3 sets.
2. STRETCHING: With your hand bent forward stretching into the flexion position, apply pressure with your other hand to push it farther. Next, with your palm up, apply pressure on your fingers with your other hand to bend your hand and fingers backward.
3. WRIST EXTENSION STRETCH: Standing at a table with your palms down, your fingers flat, and your elbows straight, lean your body weight forward and hold this position for 15 to 30 seconds.
4. WRIST FLEXION STRETCH: Standing with the back of your hand on the table, your fingers and palms facing up and your elbows straight, lean away from the table. Hold this position for 15 to 30 seconds.
5. PRONATION AND SUPINATION OF THE FOREARM: With your elbow bent 90 degrees, turn your palm up and then turn your palm down without letting your elbow move. To challenge yourself, hold a hammer by the end of the handle and slowly turn the palm up. Then turn the palm down. Repeat 10 times. Do 3 sets of 10.
6. WRIST FLEXION: Holding a soup can or hammer handle with the palm facing up, bend your wrist upward. Slowly lower the weight and return to the starting position. Repeat 10 times. Do 3 sets of 10.
7. WRIST EXTENSION: With your palm facing down and holding a can of soup or hammer handle, slowly bring the wrist and hand up. Slowly lower the weight down again to the starting position. Repeat 10 times. Do 3 sets of 10.
8. GRIP STRENGTHENING: Using a rubber ball or other object that you can grasp in your hand, squeeze as tight as you can with your fingers and hold for 5 seconds. Release and repeat this 10 times. Do 3 sets of 10.
A. FLEXION (forward bending): Bend your wrist as far forward as you can, trying to touch your fingers to your wrist. Hold for 5 seconds. Repeat 10 times. Do 3 sets.
B. EXTENSION (backward bending): Try to bend your wrist backward as far as you can. Hold for 5 seconds. Repeat 10 times. Do 3 sets.
C. SIDE TO SIDE: Move your wrist from side to side. Hold for 5 seconds at each end. Repeat 10 times. Do 3 sets.
2. STRETCHING: With your hand bent forward stretching into the flexion position, apply pressure with your other hand to push it farther. Next, with your palm up, apply pressure on your fingers with your other hand to bend your hand and fingers backward.
3. WRIST EXTENSION STRETCH: Standing at a table with your palms down, your fingers flat, and your elbows straight, lean your body weight forward and hold this position for 15 to 30 seconds.
4. WRIST FLEXION STRETCH: Standing with the back of your hand on the table, your fingers and palms facing up and your elbows straight, lean away from the table. Hold this position for 15 to 30 seconds.
5. PRONATION AND SUPINATION OF THE FOREARM: With your elbow bent 90 degrees, turn your palm up and then turn your palm down without letting your elbow move. To challenge yourself, hold a hammer by the end of the handle and slowly turn the palm up. Then turn the palm down. Repeat 10 times. Do 3 sets of 10.
6. WRIST FLEXION: Holding a soup can or hammer handle with the palm facing up, bend your wrist upward. Slowly lower the weight and return to the starting position. Repeat 10 times. Do 3 sets of 10.
7. WRIST EXTENSION: With your palm facing down and holding a can of soup or hammer handle, slowly bring the wrist and hand up. Slowly lower the weight down again to the starting position. Repeat 10 times. Do 3 sets of 10.
8. GRIP STRENGTHENING: Using a rubber ball or other object that you can grasp in your hand, squeeze as tight as you can with your fingers and hold for 5 seconds. Release and repeat this 10 times. Do 3 sets of 10.
