Sebastian Brosche · 13 min · 1,090 words
Previously titled: Video 3 - Wrist Rehab Program
Hi everyone, welcome to day three of our wrist rehab program. So today I'm going to be using a massage ball. I've got an adjustable dumbbell, I've just got a weight on one end, we'll come to that in a bit and I'm also going to use a resistance band. But to start with, I'm going to start the same way I have days one and two.
I'm just going to start by doing some work into my forearm, pressure down with the opposite elbow, stretch the fingers out. Hopefully this should be starting to become a little bit less sore and tender now as you're getting used to it. As I move down each time, I'm just going to stretch those fingers out. Do that twice.
And then turn the hand over and then once into the back of the forearm, making a fist. And rest there. So this is the point where we want to grab the resistance band. I've got this attached to an anchor or it could just be a heavy weight or something around that ground level.
I'm just going to put my hand inside the band and the fingers pointing away from the direction of the band. So I'm going to put the heel of the hand towards the floor. My other hand goes on top and I'm just going to bend and straighten the elbow. So I'm encouraging that wrist into extension, giving a little bit of pressure from the other hand and the band just provides a bit of tension to create some space to mobilize the wrist into.
So as we mentioned at the beginning, the wrist joint is made up of a lot of different bones. You've got eight small bones in the wrist itself and there's the two long bones of the forearm that join onto them. And all of the joints in between those bones need to be able to move, they need to be able to glide. And if they become restricted, even one of them isn't moving quite as well as it should be, then that can cause quite a lot of restriction and attention and even pain in the wrist, moving the wrist into extension.
So I'm just doing lots of those little movements, taking the wrist into extension. Keep adjusting the band to keep that around the wrist. And I'm starting to be able to get my hand a bit fluttered to the floor now, to get a little bit further into extension. Again, I'm just stopping when I get to that pinch, so I'm not pushing further than that and rest there.
From there, I'm just going to go back to those isometrics that we did on day one. So I'm pushing up with the hand, keeping the wrist really straight there. And what I do is I'm stabilising the wrist. And then turn the hand over, same thing, pushing up.
And one more time each way. And pushing up. And then this time, what I'm going to do is I'm going to bend the wrist slightly and push back. I'm pushing this hand back against the opposite hand, but blocking it.
So we're doing the same isometric movement, isometric contraction I should say, but it's with the wrist in a different position. And then relax. I'm going to take the wrist into extension and then push back up against the hand again, pushing back towards neutral. And rest there.
This is where I grab my single-ended weight. And what I'm going to do from here is, again, I'm going to keep the wrist nice and straight. So this is a wrist stability exercise. What I'm going to do is from the elbow, I'm going to move the wrist, I'm going to move the weight backwards and forwards in a movement that we call pronation.
And as the palm goes up, supination. So this is actually an elbow movement. The reason I'm including it in a wrist rehab program is because we're needing the wrist to stay straight and stable in order to transmit that force. It's going from the weight through to the elbow where the movement's happening.
And again, you can adjust the weight appropriately. So if your wrist is still quite sore, you might would use quite a light weight. If you're doing this more for strengthening and prevention, you could perhaps use a slightly heavier weight. And then from there, what I'm going to do is just give the arm a shake out.
And now I'm going to tilt the weight forwards and back up. So this is a movement called ulnar deviation. I'm loading the muscles on the radial side of the wrist as I'm resisting that pull from the weight there. And when I've done those, what I'm going to do is I'm going to lie onto my back.
And I'm going to do the same thing, but this time dropping the weight towards me. So it's the same movement, but this time I'm actually loading the other side of the wrist. That's what the tension is, the muscles on the opposite side of the wrist. So because gravity is now pulling the weight towards me instead of away from me.
And again, make sure that you use a weight that you can manage that isn't going to cause you any pain. And I can always support with the other hand if I need to. So once again, give that arm a bit of a shake out. And we're going to go through that little sequence again.
So I'm going to go pronation supination. And last one, From there, just give the arm a shake out. You might want to just move the wrist backwards and forwards, do a few circles. And then we're going to go side to side.
Again, this can load these tendons that go down this side of the wrist. And in the case of certain tendon problems, that may be quite painful. So if that's the case, you may want to see a sports injury professional for some specific advice about how to deal with that particular injury. And then lying onto your back.
And again, moving the wrist backwards and forwards. This time we're loading the ulnar side of the wrist, so this side here. And rest there. And that's it for day three.
So as you start to get the hang of those exercises, we'll see you back here for day four, which is going to be more advanced again.
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