When broken bones interfere with your regular exercise program, it can be hard to deal with.If you break your wrist, you don't need to put exercising on the back burner.
Step 1: Go for a walk or jog.
Walking and jogging can be done with a broken wrist.If you want to make the exercise harder, you can adjust your distance and intensity.Keep your wrist in a neutral position as you walk.Keep your back straight and tighten your stomach muscles.Strengthening your bones and muscles is one of the health benefits of regular walking and jogging.
Step 2: A game of tennis is being played.
Tennis can be done one-handed.It gives variability to walking and jogging.If you have a broken wrist, keep it in a sling and use it for playing.Tennis helps build muscles in your legs and arm, as well as burning fat and improving your cardiovascular fitness.Improving bone strength and density will be aided by running and jumping.
Step 3: Play soccer.
Soccer is a great way to improve your cardiovascular fitness while having fun with your friends.Get your feet moving with a sling on your broken wrist.
Step 4: You can take an aerobics class.
The same health benefits are offered by dancing/aerobics.If you get tired of one type of class, try a different one, such as jazzercise, Zumba or step aerobic class.If you have your wrist positioned neutrally, you should avoid all moves that engage it.
Step 5: Enjoy nature while hiking.
Depending on the route you take, hiking can be very strenuous.Climb up the hills carefully, as you don't want to fall and hurt your wrist.Walking uphill will increase your heart rate and burn calories.Enjoy the scenery.This can help you improve your fitness and relieve stress.
Step 6: The muscles in your legs need to be strengthened.
Without using or disturbing your broken wrist, you can engage the different muscles in your body.To strengthen the muscles in your legs, do simple squats and lunges, and keep your arms neutral on the sides of your body.Keep your back straight by standing in a wide stance and doing squats.Squat down until your thighs are parallel to the floor, as you push your hips and knees forward.Feet and knees should be pointed in the same direction.Your knees should not extend beyond your toes.Straighten and repeat.Step forward with one leg and do alternate lunges.You can lower your body by flexing the hip and knee of the front leg.Use the opposite leg to lunge forward.
Step 7: The muscles in your back should be strengthened.
Dumbbells and weights are required for many back exercises, but you can do them with a broken wrist.If you want to do bridges, lay on the floor on your back with your arms resting next to your body.Put your feet on the floor.When your knees and shoulders form a straight line, slowly raise your bottom up.Stay in this position for 10 to 15 seconds, then lower and repeat.You can do the dart with a broken wrist.Lie down on your stomach and keep your arms extended.Using your back muscles, lift your upper body and legs off the floor at the same time.Relax and repeat.
Step 8: Your abdominal muscles should be strengthened.
Abs are easy to work with a broken wrist.Lie on the floor with your legs on a bench.Bring your other arm up behind your neck if you have a broken wrist.By contracting your abdominal muscles, you can raise your upper body from the mat.While keeping your lower back on the floor, raise your torso as high as you can.Bring your torso back down.While lying on your back, your arms are extended out to each side.With your knees bent on a 90 degree angle, raise your legs off the floor.When the side of your thigh hits the floor, lower your legs on one side.Go back to the middle.From one side to the other.
Step 9: Flexion and extension exercises are done on the wrist.
One way to get your wrist back to its pre-injury state is to do Wrist Flexion and Extension.Do not start any of the exercises until your doctor tells you that you can.If you experience pain, start slowly and stop.The table has a bad wrist on it.Take your hand away from the edge of the table and extend it.Close your hand into a fist by bending your wrist.Relax your fingers by lowering the hand.The positions should be held for six seconds.
Step 10: Do hand flips.
The exercise should only be done after your doctor gives you the go ahead.If the exercise is pain free, do it eight to 12 times.Place the affected wrist and forearm on your thigh with your palm facing down.If you flip your hand, it will be facing palm up and resting on the thigh.The flips should be done between palm down and palm up.
Step 11: Do radial and ulnar deviation exercises.
Wrist radial and ulnar deviation is the movement of your wrist.If there is no pain, start slowly and keep repeating.The broken wrist is in front of you and you need to hold the hand with it.From one side to the other, bend your wrist slowly.The positions should be held for six seconds.
Step 12: Stretch your wrist.
Wrist extensor stretch can help you get back in shape.If there is no pain, repeat this move two to four times.With a broken wrist, extend your arm.The fingers should be pointed toward the ground.If you feel a stretch in the forearm, bend your wrist and use your other hand.Hold for 15 to 30 seconds.
Step 13: You should stretch your wrist.
It can be difficult to stretch a broken wrist.If you feel pain, start slowly.The palm of your hand is facing away from the body as you extend your arm.bend your wrist back and point your fingers at the ceiling.If you want to press the wrist against the wall, use your other hand.Stop when you feel a stretch in the forearm.
Step 14: It is advisable to do intrinsic flexion.
This exercise will help you get your grip back after an injury.Hold your fingers straight as you rest your broken wrist on the table.If you want to form a 90 degree angle, you have to bend your fingers toward you from the joint that connects them to your palm.Go back to the starting position.
Step 15: The extension exercise should be done by the MP.
If you want to get your grip back, you should do this exercise eight to 12 times per session.Put your hand on a table with your palm up.Take your injured hand and put your fingers around it.Curl the injured hand slowly.Your fingers look like a hook if you have only two of the top joints bent from your fingers.You should return to the position you started in.
Step 16: Do finger and thumb exercises.
To get the most out of these exercises, they need to be done quickly.Touch the tip of every finger with the thumb on your injured hand.As soon as possible, do this.bend your thumb to the little fingers base and have your injured hand face palm upward.To the side, stretch it out as far as you can.
Step 17: Make a sling with a large triangular bandage.
It is recommended that you use a sling when exercising with a broken wrist.The sling protects the wrist from excess movement that could make the injury worse.
Step 18: Take the triangular bandage and put it under the arm.
The tip of the bandage should be closer to your elbow.
Step 19: The bandage has a tip.
The tip should be pulled toward the shoulder opposite of the affected arm.
Step 20: Pull the other way around.
Pull the part that is hanging down over the injured arm.Behind the neck is where the tips should meet.
Step 21: Someone can help you tie a knot.
You might not be able to do this step on your own.Your assistant should tie the ends to a knot above the collarbone.
Step 22: The sling should be adjusted.
If you want the sling to support your arm all the way to your little finger, ask your assistant to adjust it.To fit the sling around your elbow, twist the tip with a safety pin.