Read Aloud the Text Content

This audio was created by Woord's Text to Speech service by content creators from all around the world.

Text Content or SSML code:

Locate the painful nodule at the base of the affected finger, apply a firm pressure to massage the nodule in a transverse left and right direction. Only mild pain should be felt. Do 3 to 4 times daily. 3 to 5 min each time. Alternatively, you can try doing the massage with the back of a pen! Locate the painful nodule at the base of the affected finger. Use the back of a pen, apply a firm pressure to massage the nodule in a left and right direction. Only mild pain should be felt. Do 3 to 4 times daily. 3 to 5 min each time. Hold for 10 seconds at the point of mild stretching pain. Ensure that there's no active triggering! Do 10 repetitions, 3 - 4 times daily. Next, keep your affected finger relaxed, use the other hand to bend the affected finger into a hook as shown. Hold for 10 seconds at the point of mild stretching pain. Ensure that there's no active triggering! Do 10 repetitions, 3 - 4 times daily. Making a fist. Bend all your fingers to make a tight fist, then straighten your fingers. A closing to opening of all fingers should be considered as 1 repetition. DO NOT bend your base joint of the thumb when doing the exercise! Do NOT bend the 1st thumb joint when doing this exercise! As your wrist/ forearm injuries heal with time and rest, your Occupational Therapist will start you on some simple wrist and forearm ranging exercises. These exercises will allow you to slowly regain motion in your wrist and forearm, increasing the strength and joint flexibility. These are important for you to regain functional use of your affected hand and arm. Wrist flexion and extension. Place your injured wrist over the edge of the table as shown. Use your uninjured hand to stabilise the forearm against the table. Then, slowly bend the wrist downwards and upwards. An up and down movement of the wrist should be considered as 1 repetition. Do this exercise 3 to 4 times a day, 10 to 20 repetitions. Remember. The motion should only take place at your wrist! Let’s do the exercise together! Sideways movement of the wrist. Place your injured hand flat on the table as shown. Use your uninjured hand to stabilise the forearm against the table. Then, slowly move the wrist towards the left and to the right. A left and right movement of the wrist should be considered as 1 repetition. Do this exercise 3 to 4 times a day, 10 to 20 repetitions. Remember. The motion should only take place at your wrist! Let’s do the exercise together! Making circles with your wrist. Make a loose fist with your injured hand. Use your uninjured hand to stabilise your injured hand’s forearm Make circles with your wrist. Do 10 to 20 repetitions in the clockwise direction first. Then, do another 10 to 20 repetitions in the anti-clockwise direction. You can do this exercise 3 to 4 times a day. Remember. The motion should only take place at your wrist! Let’s do the exercise together! Flipping your palms. Place your elbow next to your body at a 90 degree angle. Keeping your wrist straight. Slowly rotate your forearm until the palm faces down. Then, rotate your forearm until the palm faces up. A palm facing down and up movement should be considered as 1 repetition. Do this exercise 3 to 4 times a day, 10 to 20 repetitions. Do NOT lift your elbow away from your body while doing the exercise! Do NOT allow your wrist to bend while doing the exercise! Let’s do the exercise together! Wrist and Grip Strengthening Exercises. After your wrist or forearm is healed, you are encouraged to start strengthening exercises for your wrist and fingers. These exercises will enable you to improve your endurance and capacity to use your affected hand in activities with increasing weights and demands. How do I perform these exercises? Perform each exercise in a slow and gradual manner. Follow the instructions on frequency and repetition. Strengthening exercises should not cause you pain. If the exercise or activity brings about extreme pain, stop immediately and consult your Occupational Therapist. You should not experience any pain while you are performing the strengthening exercises, and after you have completed your exercises. Inform your therapist if you encounter any difficulties! Grip strengthening. Prepare a stress ball, a sponge or soft towel. Place it in your hand. Squeeze with all your fingers. Hold for 5 seconds, 3 sets of 10 repetitions. 3 times a day. Keeping your wrist rested while you slowly work on the finger gripping exercises. Let’s try the exercise together! Wrist flexion curls. Prepare a small weight of about 500 gram to 1 kilogram. You can use a dumbbell, a food can, or a water bottle filled with water. Hold the weight in your hand. Place your forearm on the table. Position it until your wrist is over the edge of the table as shown. Bring your wrist upwards. Hold for 5 seconds. 3 sets of 10 repetitions. 3 times a day. The motion should only take place at your wrist. Let’s try the exercise together! Wrist extension curls. Prepare a small weight of about 500 gram to 1 kilogram. You can use a dumbbell, food can, or water bottle filled with water. Hold the weight in your hand. Place your forearm on the table. Position it until your wrist is over the edge of the table as shown. . Bring your wrist upwards. Hold for 5 seconds. 3 sets of 10 repetitions. 3 times a day. The motion should only take place at your wrist. Let’s try the exercise together! As your fracture continues to heal and become stronger, your occupational therapist would recommend you to get started with some passive stretching exercises at the wrist and forearm. These exercises aim to improve your wrist and forearm flexibility, which would make it easier for you to perform your daily activities. How do I do these exercises? You would be applying an external force to provide a gentle pulling stretch for your wrist and forearm. Perform each exercise in a slow and controlled manner. Do not jerk during the exercises. Follow the instructions about the frequency and repetition of the exercises. Stretching exercises should not cause you significant pain afterwards. If the exercise or activity brings about extreme pain, stop immediately and consult your occupational therapist. Wrist Flexion. Place your forearm on the table and position it until your wrist is over the edge of the table as shown. Push your hand downwards. Use your uninjured hand to stretch it towards the table till a gentle stretch is felt at the wrist. Hold this position for 10 seconds. and relax. Do 10 repetitions. 3 to 4 times a day. Remember. The motion should only take place at your wrist! Let’s try the exercise together! Wrist extension. Place your forearm on the table and position it until your injured wrist is over the edge of the table as shown. Slowly tilt your hand downwards. Use your uninjured hand to stretch it towards the table till a gentle stretch is felt at the wrist. Hold this position for 10 seconds. and relax. Do 10 repetitions. 3 to 4 times a day. Remember. The motion should only take place at your wrist! Let’s try the exercise together! Wrist Radial Deviation. Place the hand of the injured side on the table. Keep your elbow loosely on the side as shown. Use your uninjured hand to stabilise the hand, slowly move your elbow towards your body till a gentle stretch is felt at the wrist. Hold this position for 10 seconds. and relax. Do 10 repetitions. 3 to 4 times a day. Let’s try the exercise together! Wrist Ulnar Deviation. Place the hand of the injured side on the table. Keep your elbow loosely on the side as shown. Use your uninjured hand to stabilise the hand, slowly move your elbow away from your body till a gentle stretch is felt at the wrist. Hold this position for 10 seconds. and relax. Do 10 repetitions. 3 to 4 times a day. Let’s try the exercise together! Forearm supination. Place your elbow by your body, rotate your palm to face the ceiling, ensure the motion only takes place at your forearm. Use your uninjured hand to gently rotate the wrist further till a gentle stretch is felt at the wrist. Hold this position for 10 seconds. and relax. Do 10 repetitions. 3 to 4 times a day. The motion should only take place at your forearm. Let’s try the exercise together! Forearm pronation. Place your elbow by your body, rotate your palm to face the floor. Use your other hand to gently rotate the wrist further till a gentle stretch is felt at the wrist. Hold this position for 10 seconds. and relax. Do 10 repetitions. 3 to 4 times a day. The motion should only take place at your forearm. Let’s try the exercise together!