Best Exercises for Ulnar Deviation After a Wrist Injury
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- เผยแพร่เมื่อ 10 มิ.ย. 2024
- Michelle, Hand Expert and founder of Virtual Hand Care, shows you the BEST 5 ULNAR DEVIATION WRIST EXERCISES after a broken wrist, surgery, or injury. These 5 exercises will help increase wrist ulnar deviation, decrease wrist stiffness, and improve your wrist function.
Wrist ulnar deviation stiffness can make daily activities and hobbies difficult to do. We need ulnar deviation to do cut food, pour drinks, turn knobs, and so much more!
These ulnar deviation exercises can be done anywhere. All you need is a TheraBand and a light weight. Even if you don't have this equipment you can still do several of these exercises to improve your mobility,
Links:
*TheraBand- On my store- virtualhandcare.com/store/#!/...
*TheraBand (set of 3 on Amazon)- amzn.to/3AWLGyW
*Yoga Block-amzn.to/3yZUZwc
*1pound hand weight-amzn.to/3z4i6WJ
*2 pound hand weight-amzn.to/3efZieY
*Jux-A-Cisor on Amazon- amzn.to/3re8FkO
*Bullseye™ Wrist Band (measure for correct size)- virtualhandcare.com/store/#!/...
*Bullseye™ Wrist Band on Amazon- amzn.to/2VIYzg1
(I may earn a small commission from these links and for qualifying purchases. Thank you for supporting my channel!)
Time:
00:00 Best Exercises for Ulnar Deviation After a Wrist Injury
00:45 Exercise #1 Active Ulnar Deviation in Supination
02:14 Exercise #2 Passive Ulnar Deviation Stretch
05:39 Exercise #3 Passive Ulnar Deviation Stretch with TheraBand
09:04 Exercise #4 Strengthening Flexor Carpi Ulnaris and Extensor Carpi Ulnaris
12:26 Exercise #5 Wrist Mobility using a Jux-A-Cisor
Virtual Hand Care is an ONLINE service for people wanting to maximize their recovery after a hand, wrist, elbow, and shoulder injury and for those that want to prevent injuries from happening in the first place!
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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.
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Here are a few of my best exercises for ulnar deviation after a wrist injury or wrist fracture. 🙌 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. 🙏
Ma’am kindly make a video for ulnar deviation of fingers and how to combat it.
Bună Michela,au trecut 9 săptămâni după fractura dar mina mea sta încă inflamata,ce pot sa fac ca sa dispara durerà și inflamata?am 4 zile decind te urmăresc și fac ceva exercitii oare e corect sa le fac dacă este inflamata?as fi recunoscătoare dacă as primi un răspuns,nu possedere engleza și nu totul inteled.
So far this is my 4th video in two days & they are all very helpful, thank you Michele!
Very helpful. Clear instructions, esp. re how many, how to do the exercises, clear explanations. Thank you. Great job!
Ive had this ulnar pain for a couple of years and has restricted my gym workouts doing dumbell curls. This is by far the best help on yt. I have totally cured my pain and can now lift heaby weights again on my left arm. thankyou and appreciated.
Hoping this will help me, haven't been able to do pushups for 3 months
This all work great. Thank you
thank you so much for these exercises!
Thanker you.i needing this
Very usefull, thank you!
U are a life-saver. Thank you so much
thanks for this gona try this
I have watched this video numerous times since November of 2022 to better understand my ulnar wrist pain due to overuse from handstand training. I've used exercise #1 as a way to keep track of my wrist recovery process because it seems to be the most uncomfortable position/movement for my wrist since the injury.
Thank you for providing such a helpful video! My pain is steadily decreasing over the months and is almost gone. I do all of the exercises in this video as well as others.
Thanks so much for making this! After an ulnar nerve surgery (ulnar transposition by my elbow) I've had a numb wrist and half my hand. It's been real sore. This has helped a lot. Looking forward to sticking to this routine. Great tips on quality over extra weight! Subscribed 🤗 thank you
Thank you so much!!
Amazing one 🙌🏻
Michelle my boss is going to love you- been asking him to order one of those wrist exercisers- they are expensive - now I can make one :-) Thank you
Hey Michelle. Two days shy of six weeks ago, I fractured my wrist. The findings were “an impacted fracture of the right radial metaphysis and a minimally displaced fracture of the ulnar styloid. The radial fracture extends to the distal radioulnar joint. Carpal bones demonstrate normal alignment.” Because of the minimal displacement, my orthopedist did an X-ray every week for the first three weeks. All seemed to be in alignment 2 and a half weeks ago. I have what will hopefully be my last appointment this coming Tuesday. I will be past the six week mark at that time. I am now in a splint that I’m really not supposed to take off except for showers, but I confess that I have taken it off other than showering, just in this past week. It is so hard these days to get through the barricades of nurses and other office staff to actually speak to the doctor to find out when I can start doing some physical therapy. I am wondering at what point after a fracture such as mine would you normally start physical therapy on your patients??
Thank you for this and all of the videos that you have posted for people recovering from wrist fracture surgery. I also experienced being encouraged to begin exercise but without direction. I find your channel to be accessible with clear, succinct guidance specific to the challenges that I am facing after wrist surgery. Thank you so much.
Thank you for the kind words! Best of luck on your recovery! 🙏
lovely, thank you madam
Thank you so much mam its very helpful for me , ill just doin my theraphy after my wrist and hand surgery recently thank u so much
Thanks madam great excercise
Thanks doctor ❤
Hello, I play bowling and the side you explain is painful/weak.
Your exercises is way to easy.
Help please:)
Mam I love you for showing this exercise.
Great exercise for ulnar wrist pain...it helps a lot🙏♥️
I purchased a bullseye brace, it is wonderful, thank you for introducing it to us. This exercise is very helpful.
You are welcome! It really is a great brace! 🙏
Thank You! I left my orthopedic office (opting to do home therapy.)
I was expecting a booklet of directed exercises at the check out desk.
I received NOTHING. you’ve been a life saver for the ulna exercises!
That little bone is so painful… Clear up to the elbow and Even to my shoulder at times… Could you address referred pain from the wrist fracture?
Thank you. I will try these exercises for my wrist. I've been in pain for a month.
My humble Regards to Michelle Ma'am
again, thank you for sharing your knowledge. I live in a rural area. having virtual therapy if perfect.
Good mam Thank
I will work on these as you have helped me a lot already! Thank you👍😊⛄❄
Very helpful video thank you
Glad it was helpful!
@4:45 - Nice use of the theraband! I commonly see this type of intervention needed around surgical sites.
great exercises. Do you have anything for radial deviation?
Thank you very much. What about the radial deviation , can you please do the video?
Thank you! Great exercises! Just wondering if I need to ensure that my forearm should be on certain positions to avoid any possible impingement?
can I do this exercises while sitting down? thanks a lot, your content is very helpful
I purchased the bulls eye wrist wrap you suggested as well as a wrist widget that my therapist suggested. Both are good but I much prefer the bulls eye wrap.
Hey Michele, thank you so much for posting this video.. I've been waiting for this video since last one month.. Love from India.❤️❤️
You have impacted my life positively 🙏🏻🙏🏻 am grateful to you.
You're so welcome! Hope the exercises help!!!
Hi Michele- do you have any videos on tx for intrinsic tightness?
Hi Michelle, I absolutely love your chanel and have been following you for quite sometime.
Can you please answer my question about the passive band assisted stretching in the ulnar deviation that I have been doing. How to avoid a possible compression of the anatomical structures during the 5-10 mins holds?
Many thanks 😊 🙏
You definitely don’t want to do that exercise if it’s painful. That exercise is for mobility not compression. Try a different table height, make sure the belt of band is not too wide, and try placing a small wash cloth under your palm first. Hopefully that helps!
How about some radial deviation exercises?
Hello !
I love your videos. Now I need your help. Hope you will reply.
I have got distal radius end fracture of my left forearm. It was fixed using 5 K-wires closed reduction. 6 weeks after surgery the K-wires were removed. There is a swelling on the ulnar side wrist after that. Now after 3 weeks of K-wire removal I am still having the swelling on my ulnar side. Is it something to worry about? Is this a deformity/malunion that resulted? Or this will go away with time?
How to get rid of this ulnar swelling?
I will be very grateful if you kindly reply to me.
it hurts when i do the first exercise... what do i do
I found warming up first helps get blood flow to the wrist before starting and dont start with full range of motion do partial reps to start with
Dear mam l got wrist fracture l cannot hold fingers together movements of wrist as well forearm please show me how to do thank you
Are there exercises to decrease ulnar deviation of the fingers due to arthritis?
Hi I just had ulnar surgery 3 days ago. But the doctor said the I have on my other hand 🖐🏽 and I don’t wan to get surgery on my other wrist
When I do ulnar deviation my hand pain so much .Can I fix this problem with exercises?
I've got some clicking j my left upper when I rotate at a certain angle, weird clicking.
I had cmc surgery and tech positioned cast wrong. Was feeling pain I believe it was ulnar nerve area . Wrist hurts in position if I turn wrist like to carry a tray. Pain has radio arm 😞
Mam can you suggest any gel or oil for massage?
turning my palm up causes pain in my ulna , i have had it for 2 months although it is improving very slowly
Does Ulnar deviation include ulnar collateral wrist tear?
broke my ulnar and these exercises have been helping a lot with recovery especially since I'm a mason and swing a hammer all day long
Hi, I had ulnar fracture too, can you tell me frequency of doing these exercises?
I have been reading books with my left hand .suddenly near my thumb & fore finger it is very sore, I am 84 and my only peace is a good book
How often ?
can't do supernation
Maam is it necessary to do light exercises when we are plastered ( casted)
Always ask your doctor if you can do light exercises with your cast on. Typically you can move what ever body part is not casted.
Broke ulna and radius. Had plate and 10 - 12 screws inserted and now one is loose. Cannot make fist and supination is very difficult. Ginger
Doctor i think this is my Fracture le ulna video - Thanking You lot Ma'am
Do you have any exercises for ulnar deviation of the fingers? Thank you
I don't have a video specifically for that yet but this video has a few exercises for that- th-cam.com/video/fWpXKsIEG30/w-d-xo.html
Question... what about for people who wear smart watches on the wrist where it hurts. Does it help or is that worse?
Watches, bracelets, hair ties can definitely aggravate the nerves near your wrist.
@@VirtualHandCare oh wow thank you. Good to know
My wrist pops when I do this. Is that normal?
It's for negative ulnar variance
my right hand that hurts whenever I use the mouse. I get pain whenever I turn my wrist side to side
dont play league
Use your ult to heal yourself
😘
My mother took a hanger and just hit it on my ulnar 😢😓
My guitar practice caused this I think
bet she really knows how to use her hands 😏
Muhteşem 🤍🤗🙏