5 Physical Therapist Recommended Stretches for Post-Accident Wrist Pain
Suffering from wrist pain after an accident? The human wrist is intricate, made up of 8 separate bones. When just one of these bones is out of alignment, it can throw off the entire alignment of your hand, leading to pain and loss of mobility that can impact your everyday life.
Motor vehicle accidents can cause wrist trauma in a variety of ways as a result of gripping the steering wheel, bracing yourself on your car’s interior, or making contact with airbags or windshield. Tendon tears, nerve damage, bone fractures, and more can injure your wrist. Luckily, with the help of a physical therapist, you can restore function and reduce pain in your wrist. Your physical therapist may recommend any one—or combination of—the following stretches to relieve your post-accident wrist pain.
1. Grip Exercise
Grip strength is a key part of your overall wrist function. This simple exercise helps you build a stronger grip. Simply grab a small ball and wrap the fingers of one hand around it, squeezing it as hard as you can for at least five seconds. Release the ball and repeat at least 10 times each day.
2. Wrist Flexor Stretch
By gently pulling your fingers back to stretch your wrist, you can relieve pain and improve mobility. Simply place your palm over the fingers of your affected hand. Using your palm, pull the fingers back gently toward your wrist. Hold the position and count to 25, then release. If the other wrist is affected, too, stretch it the same way.
3. Wrist Extensor Stretch
Holding one arm straight in front of you, with your palm down and fingers extended, bend the affected wrist down at a 90-degree angle. Don’t worry if your fingers don’t point to the floor—you may need to continue on your physical therapy journey to get there. You should feel this stretch in your forearm. Hold it for 15 to 30 seconds and release.
4. Wrist Deviations
This simple exercise is performed with your arm resting on a table with your hand hanging off. Slowly turn the hand to the side and hold the position for at least five seconds. Slowly return to the starting position, then turn the hand to the other side, holding for at least five seconds.
Start this exercise with your elbows out and palms together, in a prayer-like pose. Slightly lower your wrists until you feel a slight stretch and hold the position for five seconds. Slowly return to the starting position and repeat at least 10 times.
Start Your Healing Journey with Impact Medical Group of Lutz
When performed under the supervision of a professional physical therapist, some simple exercises can help you heal and reduce pain in your wrist after an accident. If you’re experiencing pain or loss of mobility in your wrist following an accident, the team at Impact Medical Group of Lutz is ready to help you get back your strength and range of motion. Call us today at (813) 536-0373 to schedule your free consultation!