Fracture of carpal bone in the wrist – Step 2

Rehabilitation starts with the exercises in Step 1. When the exercises can be performed without pain, rehabilitation starts on the next step.

How often and for how long should I train? Training frequency and duration are individual. Start with about 3 repetitions per workout. exercise and at least 3 times a week. Slowly increase the number of repetitions and load without exceeding the pain threshold

Do I have to do the whole program every time? No, you can divide the exercises into different days. The most important thing is to exercise regularly and gradually increase the intensity

Read about the injury

Instruction

Read the full instruction for rehabilitation here

The time in minutes indicates the time distribution between stretching, balance and strength if you train for one hour.
Whether you train for one hour or 10 minutes, for example, is adapted to your starting point – and can be increased over time.

Condition

Unlimited: Cycling, swimming and running

Stretching

30 minutes of each training session

Place the working arm over the edge of a table, palm facing downwards. Press down on the back of the hand with your other arm, so that there is a gradually increasing stretch on the front of the working arm. Repeat the exercise, pressing the hand of the working arm first to one side and then to the other. Finally, turn the arm so that the palm is facing upwards. Press down on the palm of the hand with your good arm, so that there is increasing tension on the underside of the arm being exercised. Hold all stretches for 20 seconds, after which you can move on to one of the other exercises

Stand with your upper arms close to your body. Keep your elbows bent at a 90-degree angle. Slowly rotate your hands so that the backs of your hands face upwards and then downwards in turn. Hold the end position for a few seconds before rotating to the opposite end position.

Stand with your upper arms close to your body. Your elbows should be bent at a 90-degree angle. The backs of your hands should be facing upwards. Bend your wrists upwards as far as possible. Hold this position for 5 seconds, then bend your wrists downwards as far as possible, holding this position for 5 seconds as well.

Stand with your upper arms close to your body. Your elbows should be bent at a 90-degree angle. Your palms should be facing upwards. Bend your wrist upwards as far as possible. Hold this position for 5 seconds, then bend your wrist downwards as far as possible, holding this position for 5 seconds as well.

Stand with your upper arms close to your body. Your elbows should be bent at a 90-degree angle. Your palms should be facing upwards. Rotate your wrists so that your thumbs are pointing forwards. Hold this position for 5 seconds, then rotate your wrists outwards so that your thumbs are pointing backwards, holding this position for 5 seconds as well.

Sit with your hand hanging over the edge of a table, palm facing upwards. Bend and stretch your wrist.

Sit with your hand hanging over the edge of a table, palm facing downwards. Bend and stretch your wrist.

Strength

30 minutes of each training session

Sit with your hand hanging over the edge of a table. Keep your palm facing upwards and your hand clenched. Using your other hand, apply gentle pressure to the hand you are exercising and hold the pressure for 10 seconds. Relax for 10 seconds.

Sit with your hand hanging over the edge of a table, palm facing downwards. With your other hand, apply gentle pressure to the hand you are exercising and hold the pressure for 10 seconds. Repeat the exercise on the other side.

Give a soft ball a squeeze.

Wrap a rubber band around your fingers. Spread your fingers so that the rubber band tightens.

Crumple up a tea towel with your arms outstretched.

Sit with your hand hanging over the edge of a table, palm facing downwards. Bend and stretch your wrist.

Back to the top