We previously shared a few wrist strengthening exercises for car accident victims. This week, we are going to share more movements you may do at home after receiving consent from your doctor. A wrist exercise at home can strengthen a wrist in combination with physical therapy.
Exercises for car accident victims:
Last week, we directed the movements for dumbbell wrist flexions and wrist extensions. Let’s learn a new exercise that is great for the bicep muscles in the upper arm and smaller forearm muscles. A wrist supination is a motion of turning your wrist over so the palm is facing the ceiling.
The wrist supination with dumbbell exercise benefits the bicep muscles in the upper arm and smaller muscles in the forearm. To execute this exercise, sit in a chair with your forearm resting on a table next to you. You should be close enough to the table so that you do not need to lean towards the table and bend your spine.
The spine should be straight. Sit with as good of a posture as your injuries allow. Your wrist and hand should not be on the table but over the edge. You will need to use a three pound dumbbell unless your doctor does not approve of this weight.
Always get approval from your physical therapist:
With the approval of a three pound dumbbell, hold the dumbbell in your hand with one end in your palm. Do not hold where you would usually hold a dumbbell. Hold the very end of the dumbbell as if you are holding a hammer.
Steadily and slowly rotate your hand and wrist so your palm is facing the ceiling. Hold the end position for a few seconds. Then, you will slowly rotate your hand back up, so the dumbbell is vertical, or straight up, like before.
You then will allow your hand and wrist to very slowly rotate over so the palm is now facing down. This position is called pronation. After holding this position for a few counts, continue the next step of slowly rotating your hand back up so the weight is pointing to the ceiling.
To get the best results, repeat this exercise for ten to fifteen repetitions. You can do the wrist supination with a dumbbell exercise for two to three sets a day. This can be done a few times a week.
Consult your physical therapist for a recommended weight, rep number, and number of times a week the exercise should be done. The wrist supination exercise is usually performed in combination with following exercise.
Wrist pronation exercise to finish your strengthening routine:
The position of your hand facing down, as if you were pouring yourself a cup of coffee out of a pitcher, is referred to as a wrist pronation. Begin this exercise like every other wrist exercise. Sit down in a chair with your forearm on a table for support.
Your hand and wrist should be off the table’s edge. Hold one end of the dumbbell just like the last exercise. The weight should be pointed up towards the ceiling.
To strengthen your wrist pronators, slowly rotate your wrist and palm face down towards your feet. Hold this position for at least a few seconds. Slowly rotate your hand back so you are back to the starting position. The weight should be pointed towards the ceiling above you in this step.
Next, allow your wrist to rotate into supination position, palm facing up. Hold this position for a few seconds with your palm facing up. Then, slowly return your wrist to the starting position.
Try ten to fifteen repetitions of the wrist pronations. Perform two to three sets of these with doctor’s consent. Both exercises we discussed today can be combined for an overall wrist strengthening routine.
Why do these exercises?:
After suffering from a car accident or sports injury, physical therapy can benefit the wrist, elbow, and shoulder. The improved range of motion and strength of your arm will change your quality of life. Physical therapists such as those at ProCare Health & Rehab Centers may recommend patients to practice wrist exercises both in the clinic and at home.
Again, always consult your doctors before beginning wrist exercises at home. We hope today’s blog improves your wrist strength and informs you of practical home exercises. Be sure to make an appointment with our physicians at ProCare Health & Rehab Centers Oviedo location.
Staff Writer
