Top 3 Wrist Stiffness Exercises: (WORKS FLEXION, EXTENSION, RADIAL AND ULNAR DEVIATION!)
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- เผยแพร่เมื่อ 25 ก.ค. 2024
- Michelle, Founder of Virtual Hand Care, guides you through her Top 3 Wrist Stiffness Exercises. Release your stiffness and limited motion after a wrist sprain, fracture, or arthritis by working on all 4 wrist motions.
These wrist stiffness exercises make it easy to get your wrist flexion, extension, radial deviation, and ulnar deviation flexibility back.
If you are limited in bending or extending your wrist then you know how hard daily activities like eating, preparing food, or performing your favorite hobbies and sports. follow along with me as I guide you through my Top 3 Wrist Stiffness Exercises proven to increase your wrist flexion, wrist extension, radial deviation, and ulnar deviation.
Doing wrist exercises will be far more effective if you stick around for the whole video and come back to these daily!
You may also be looking for forearm supination (turning your palm up) and/or other wrist extension (moving your wrist back) videos. I've got your covered!
RELATED VIDEOS:
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Top 5 Stretches for Wrist Extension: • Top 5 Wrist Stretches ...
Wrist Stiffness Playlist: • Top Videos for Wrist S...
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Disclaimer
This video is for educational and demonstration purposes only and is not to be used as a replacement for seeking medical advice or treatment of your condition. Virtual Hand Care, or its members, do not offer medical advice, diagnosis or treatment. Always consult with your doctor or healthcare provider before starting any exercise program. Please know that performing any exercise or program is solely at your own risk.
Here are a few of my favorite wrist stiffness exercises that work on flexion, extension, ulnar deviation, and radial deviation. All important motions of the wrist! 🙌 Please let me know in the comments below how these worked out for you. Don't forget to LIKE and SUBSCRIBE so I can see all your COMMENTS. 🙏
What about a person who can't perform any movement after a fracture?? Who can't make a fist?
It is 2months since my cast was taken off for a broken wrist n I can't do a fist n my pinky does not fully bend n I have supination too please anybody help me
Thank you SO much ma'am..... i really need this😊
God bless your work 😊 very very much appreciated and I’m going to do this on my recovery John 3:16 to you and your loved ones
Thank you I really needed this
Thanks again for your wrist exercises really helping 💕💕
wow amazing advice doc thanx again! god bless you!
wow. Amazing demo with a clear explanation. Thank you so much Doctor.
I had a severe wrist fracture and just had my external fixiator removed. I can barely move my wrist! I hope it improves. Thanks for the information.
Thank you so much for your knowledge and information provided. This is truly helpful and the options you give us can be used by anyone anywhere, really. Thanks!
Very good exercises easy to follow clear presentation thank you Michelle.
Thank you for your videos and positive energy
Thanks again for your wonderful wrist exercises 💕💕
Thank you so much. I broke my wrist in a work injury about a year ago and I’ve had so much stiffness ever since. I thought it would be something I would have to live with because of intensity of the injury. I took a .27 caliber round point blank to my wrist and I thought I should be grateful that I could use my hand. However, after doing these exercises, I’ve felt so much relief. Thank you for all your help. I’ll be doing these exercises for the rest of my life.
Wow thanks for sharing! I’m so grateful you found relief after a year. Exercises really can help make the stiffness more manageable. 💪
Your wrist exercises are helping so much thank you 🙏 😊💕
All of your videos are helping me so much while I am recuperating from a broken wrist. This video is really targeting the areas that need the most work. Thank you.
Morning just did my wrist exercises really helping thanks so much. ❤️
Thanks so much for your wonderful physio they are really helping my wrist recovery 😊
Thank you so much you give me a great deal of help to return my wrist to normal ,I’m so grateful to you
Very helpful. I thank you!
Thanks for your great exercises 🙏
Good morning just done my wrist exercises really helping thanks so much I think you are great 😊
Very helpful! Thank you!
You are the very best!! Thank you so very, very much! ❤🎉❤
OMG!!!! Thank you my dear. Your exercises works very well. God bless you my dear.
Thanks so much just did my wrist exercises I also did your exercise with my hands 🙌 on the wall which I find really helps especially for doing gentle push ups 💕
Love your wrist exercises 💕💕
thank you so much madam for your virtual wrist hand fracture exercises
Your. Videos are helping my wrist recovery
Thank you 💕
It's really helpful thanks dear
Your exercises are really helping
Thanks so much for your wonderful wrist exercises have a happy Easter 🐣🐰🐇
Alle Ihre Übungen die Handgelenke betreffend sind sooo gut für mich. Ich muss sie öfter anhören weil ich aus Deutschland komme, mein Englisch nicht ganz ausreicht und ich nichts falsch verstehen möchte. Ein großes Kompliment von mir und vielen herzlichen Dank. Ich hatte vor 3 Monaten eine offene TFCC Refixation.
so glad i found this channel these exercises and guides have helped me so much
Thank you for being here!
Thanks and Good bless you.... I am using this videos for recover the movement of my wrist.... after 2 months of my wrist fracture
Gosh I wish I had seen your channel and videos a long time ago. Just to have the knowledge for myself that you provide. My hand was amputated and reattached (replantation). It's been a year since accident and many surgeries but all of your videos have helped me. Ive developed ulnar drift very bad...trigger fingers and trigger thumb...you name it. I was never put in any braces and all of my fingers and joints completely locked. Stuff I figured a doctor would tell me of a possibility of these things that could happen. Even after doc seeing it recently still no info for myself. Kept telling myself this isnt right so I do many excercises along with you in your videos along with PT but my PT is extremely young and just doesn't have the knowledge like you. Hes about power and youre about slowly building. Wish there was a way to show you my hand but I thank you so much for your channel I have new hope just from your vids and slowly waking my hand up. I know it'll be years of building also Im so amazed I'm even writing this comment today. Thank you so much!❤
Wow what an injury!! You are very welcome and thank you so much for sharing your journey. And there are ways for me to see your hand such as with video calls. 👩💻 You can reach out to me via email at info@virtualhandcare.com or go to virtualhandcare.com.
I love this video Michelle! That simple push up on the forearm skin suggestion makes a world of difference Thank you! Now off to watch some of your thumb strengthening exercises
Yes! I love doing skin mobility work. Feels so much better!
Thanku so very much
God Bless u
Thank you for your excellent exercises. They are very well explained and easy to follow. I enjoy playing them over and over again, watching my mobility increase after the removal of my cast. Thank you for your help.
You are welcome 🙏happy to hear your motion is improving 💪
Superb
Thanks Maam
Hello Michelle thanks for guiding us..really effective exercises..
Hii..I m trying to improve wrist extension and radial deviation but now my exercises are not effective in getting last 10 degree extensions in my radial lower end fracture pt with internal fixation..2 months over on operation.
Thank you.
Hola te escribo desde Costa Rica. Me fracture mi radio y sus ejercicios me han ayudado demasiado a recuperar la movilidad de mi mano. Gracias. Dios te bendiga!!!!
Thanks 😊
Love all your wrist exercises they have really helped my wrist recovery
Also saw your post on instagram about your new 🐶 they bring such joy 🤩 I am sure being a pup he is into everything
💕
Thank you! 🙏 And yes she has been quite the little handful! 🐶
💕💕 love your wrist exercises
Thank you!!
Very effective
Your exercises are helping my wrist recovery well I do them every day 💕
I m also suffering from the same
How much time it will take to recover
I want my movements bach asap
Thnk you🥺
I lost my thumb in a horse accident in February 14. They tried to reattach it and ended up amputating it March 4. I am a guitarist banjoist so it is vital for me to get my wrist and fingers working again. Still dealing with swelling and stiffness in the wrist. I used up all my insured therapy sessions and I’m on my own now, so I appreciate this good information and pray it will work. Thank you
Sorry to hear that and wish you well in your recovery
Your wrist exercises have helped my recovery so well 🙏🙏🙏🐶💕💕
Yes! I love hearing that! What advice can you give others going through a similar situation?
I am watching you from India, liked your information.👍
Your videos are helping my stiff wrists tremendously, thank you. I have a carpal boss on the top of my hand and it makes my whole wrist/hand stiffen up. Are there any excersizes for that?
Like to keep up with my wrist exercises it does help 😊🙏🙏🙏
Your the best thanks so much you have really helped my wrist recovery with your exercises
Hope the pup is good 🐶❤️💕💕🙏
You are welcome. I am glad they have helped! Puppy is doing so much better!
Thankyou 👋👋👋💕💕
Hello!
Firstly, thanks a lot for uploading such helpful videos.
I’ve watched some of your videos about flexion and extension, and they were very useful. However, I have done them for a couple of times, but unable to continue them as I’m in a dilemma as to how to get my full range of motion.
I had a scaphoid surgery with internal fixation, and the cast was removed 2 months back. Doctor suggested to do physiotherapy to get full range of motion, but I have got limited rom with the physiotherapist suggestions. It was my mistake actually as I didn’t do them regularly.
May I know if I follow these exercises 5 times a day can I get nice range of motion? Thanks in advance!
Thanks alot for the videos it really works but ma'am can you please tell me that I had an ORIF of distal end radial bone last November Now everything is fine I mean I don't have any sort of pain but still my range of motion is very less. I have a little bit of flexion but don't have any extension of wrist although I had been trying all sort of physiotherapy and exercises for wrist.
Huge appreciation! Drs don't know if I'd had a TIA( doubtful) or subclavian stenosis( Awaiting CT scan results?) All I know is that my Ulner is weak. No physio yet, but, I'm not waiting. Was doing 1st two exercises, 25, 50reps with 500gm weight, now added figure of 8 to my regime 50 reps! Thankyou so much!
thanks again. my movement is limited from my wrist fracture. the figure8 is tough.
feeling better after this exercise.
Thank you so much your exercises are really helping As I am recovering after a broken wrist 💕
I am recovering from a broken wrist, too. It feels better after doing these exercises.
@@marykarim6430can you give me an update to what happened did those exercises helped your wrist now ?
🙏 so much have a great weekend hope your pup is doing well and being a good Boy🐾🐾🐶💕
She's getting into everything! LOL!
Yes they love getting into everything we had the same when Truffles was a pup although he never damaged the furniture just a pair of my gloves
Kongs are good and Nyla bones 🦴 xx
Thank you 🙏🙏🙏🇬🇧🇬🇧🐶🐾🐾💕
Can you make a video showing how the the intrinsic muscles of the hand ( lumbricals, interrossei) aid in DIP extension? I never could find a video on it.
I would love to work on a video for that but it is easier said than done.😊 Extension is a very complex action between the lumbricals, interossei and extensor digitorum (EDC).....but I'll put it on my list!
Hello Michelle, is it ok to strengthen when still feeling pain? Or with minimal discomfort
Your. Physio exercises have been really helping my wrist recovery sometimes I still have a slight ache when I move my wrist is this normal ? 💕💕
Having trouble getting my palm up after busted wrist. Palm down Is ok. Can u recommend a vid
Still like to keep up with your wrist exercises 🙏🙏🐾🐾💕
Wow Michelle dear,you have helped me a lot in recovering my wrist fracture. Your finger exercises are awesome.
God bless you and your family. From which country are you?God bless your country too.
I am an Indian in Canada 💕🇮🇳🇨🇦🙏🏻🙂
Happy to help!
Ouch! That infinity stung real good the first time.😂 But it really helped.
Can help me my wrist small I'm everyday do workout dumbel wrist and use hand grip
Thanks so much for your wonderful exercises for my wrist they have helped so much
I also wanted to know my left wrist is slightly swollen as it’s the wrist I wear my watch and it feels a bit tight is this normal ?
I broke my wrist last year dec 2021 💕
Yes, some swelling is usually expected for several months even up to a year in some cases. So it sounds like you are doing great!!
Thanks so much for your response. Yes I really feel improvement in my wrist every day this is thanks to you and your great exercises I also like to work out and have been using light weights. But being careful
As I love to work out 😊💕
Hi my wrist is Steve and swollen for years can these exercises help me please respond🥰
Thank you so much, I've been practicing following this video since my cast removal 😊 My wrist is at 80% of its normal range of motion w/n a week. 😊😊😊
mam i have open cast in 14 days elbow facture .its still swoloing hardly and hands still not straight..what to do i have .plz help
can you do exercises while you're in a cast for radial wrist fracture?
This Really Helped me with Wrist stiffness ! I was in pain since 4 Months ! And now feel Relaxed ♥️and ur smile makes me feel happy 🥰and When ur smiling and teaching the excercises. I kept doing this !
@Travel Recollect not fully but For temporary!!
@Travel Recollect Omg Same happened with me .. but my mri Report were normal! But still I have pain in my thumb and wrist . But I'm doing putting my hand on hot water ..
@Travel Recollect yes ofcourse I will 🙌🏻 but what should I do If my Wrist and thumb paining a lot and little finger too. I mean hot water still gives me temporary relief only !
@Travel Recollect yes I type A lot and write to much as I am student and There is so many files have to be completed. And school homework too and 5 files have to Make ! That's why bcz I never stop writing😂 Because of writing more and not taking gap after writing. That's why ! But I am asking solution to this problem what do you do when you have a pain in ur hands .
@Travel Recollect Delhi
I need exercise for my knuckles, I'm unable to make fist even after three months of surgery. Please help me out
Figure 8 is very challenging.
Hi my wrist is Stiff and swollen for years can these exercises help me please respond🥰
Can please tell the exercises for those whi cant move their wrist even a bit
🇬🇧🇬🇧thank you 🙏💕
🤗
🙏
Michelle, after those massages, down the wrist, there´s some toughness down the wrist. Is that normal after a surgery of a distal radius surgery??? I have a plate on the radius bone... Best Regards
Yes. You must make exercises a few months...
I couldn't move my hand back at all, or side to side, and then couldnt hold a pen or move in a figure 8 😭😭😭 My cast was remove yesterday, physio is not for 5 daya so I thought I'd give myself a head start but its made me realise how limited my movements are 😔
Are these exercises good for stroke victims?
🙏💕💕 have a quick question how long would you recommend doing your exercises I broke my wrist Dec last year
Is it ok to still keep up with the exercises thanks
Have a lovely weekend 🐾🐾🦮😊
It really depends...if you still feel the tightness or have not achieved the flexibility you are looking for then you may need to continue them. I don't really go on a timeline, more on what your wrist needs! 🙏
Thanks for your reply yes doing your wrist exercises have been so good in helping my recovery
I find when I do push ups it sometimes hurts.Is this normal? I do wear gloves
💕🦮🙏🙏🙏
Real Hand Care! What about feeling somthing like electricity on the tip of one finger?!
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Thank u so much for all these lessons. I am from india.I fractured my hand with a volar bartons fracture and a radio styloid fracture.
Titanium plate and k wire has been put
Now its 1.5 months and cast has been removed.My wrist is quite stiff and i watch ur videos and following those exercises ,i wish i could gain back the normal movements .Thank u once again .God bless u madam
🙏🙏🙏💕💕🐾🐾🐶
Wrist feels like I just did a workout lol but it’s good 👍🏾
Right?! Who says we always need to lift weights to get a workout! 💪
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🙏🙏🙏💕💕🇬🇧🇬🇧🇬🇧
You are so beautiful and so effective that training is not the only way to be effective. I'm so pissed. I 've been hitting my wrist and I' ve seen your video and got it somewhat fixed. But I think you should seek medical help, but do not know if it is possible. Thanks
I have extreme mixed feelings about this because most doctors don’t recommend anything other than simple wrist movements and the. Just do your everyday routine.