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Posted by on Dec 27, 2012 in Sports & Fitness | 0 comments

Exercises for Sprained Wrist

Useful Exercises for Sprained Wrist

One of the most common causes of wrist pain in athletes can be a sprained wrist. A wrist sprain typically occurs carrying out a fall on an outstretched hand stretches or tears the ligaments of the wrist. Common causes of wrist sprains include falls during sports for instance inline skating, snowboarding, soccer, football, baseball, and volleyball. Whenever a sports athlete falls around the outstretched hands, the muscles, tendons and ligaments inside the wrist take the majority of the end result, and can be stretched and possibly torn. If these tissues are inflexible or weak, the risk of injury increases.

Useful Exercises for Sprained Wrist

Exercises for Sprained Wrist

Exercises for Sprained Wrist

Before beginning on with the exercises, it is important that you need to take adequate amount of rest for around the initial 24-48 hours! The sequence of healing is abbreviated as R.I.C.E, meaning Rest, Ice, Compression and Elevation. Meaning for the initial 24-48 hours, you are not supposed to exert your wrist. You have to keep it at rest and ice it for around 15-20 minutes at every 4 hours gap. With this particular, you can wrap the ice in the towel and give compressions on the injured wrist. You’ll want to keep the sprained wrist within an elevated position so the blood isn’t collected on the bottom. You must talk to your physician before beginning with the exercises based upon your condition. However, starting on mild stretching and wrist strengthening exercises after 2 days should be fine under normal conditions.

Wrist Stretching Exercises

The following exercises would prove to be beneficial in regaining the amount of motion and the normal mobility of the wrist. Although, before going ahead with these exercises, make sure that you positively seek a specialist advice and only then go forward with one of these exercises. Though these exercises are of help, we do not know what is the exact condition of your wrist.

Wrist Bends

Place your forearm on a table or desk along with your wrist hanging off the side. Bend you in the wrist, pointing your fingertips down toward the floor. To deepen the stretch, take advantage of your opposite hand to drag it nearer to your body. Hold this stretch for 5 to 10 seconds. Slowly lift the hand to point out your fingertips toward the ceiling. Curl the fingers when you pull the wrist backward, holding it for 5 to 10 seconds. Repeat 10 times and repeat round the opposite arm.

Forearm Pronation/Supination

Hold your arm straight, lifting to shoulder height. Bend in the forearm, pointing your fingers toward the ceiling. Hold it for five seconds, then turn you downward toward the floor. Have the stretch in your wrist, then tilt your forearm down, still holding it inside a 90-degree angle. Hold this position for five seconds and repeat 10 times. Lower the elbow to unwind and perform two additional sets of forearm pronation and supination.

Finger Lift

Place your hand on a table or even plane of furniture. Spread the fingers apart as widely as you can. Concentrate on your finger movements and slowly lift up your pinkie finger, holding the pinkie up for 3 to 5 seconds. Lower the pinkie for the starting position, then still carry out the same exercise on the ring finger, middle, index and thumb. Repeat on every finger moving back toward your pinkie. Repeat round the opposite hand to evenly stretch the fingers.

Ball Grip

Hold a rubber ball, balled-up piece of paper or round, squeezable object within your hand. Spread your fingers wide to stretch them. Squeeze the ball as hard as you possibly can for five seconds, then release the stretch. Repeat the exercise 10 times, then switch to work the choice hand. Repeat for two additional sets on each hand.

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