Eliminate Wrist Stiffness After a Wrist Injury: Phase 1

Рет қаралды 71,582

6 жыл бұрын

Michelle, Hand expert for Virtual Hand Care, guides you through a self treatment wrist exercise program to eliminate wrist stiffness, improve wrist flexibility, and increase wrist strength.
She will guide you from early, gentle range of motion exercises to decrease wrist stiffness, then progress you to increasing your wrist flexibility, and finally progressing to wrist strengthening exercises. This video series is a perfect progression of movement and strength after a wrist injury or wrist fracture.
RELATED VIDEOS:
This is the 1st video of a series of wrist exercises to progress you safely and comfortably.
Check out the whole video series here:
Eliminate Wrist Stiffness (Video 1): • Eliminate Wrist Stiffn...
Improve Wrist Flexibility (Video 2): • Eliminate Wrist Stiffn...
Increase Wrist Strength (Video 3): • Increase Wrist Strengt...
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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.

Пікірлер: 139

@floglobe 2 жыл бұрын

thank you - you are so right that i wasn't given much direction but watching and copying you has been so comforting, helpful, and my wrist has improved! I thought i was never going to improve!

@VirtualHandCare 2 жыл бұрын

I love hearing this! You are so welcome! 🙏

@dawlatwahby9923 Жыл бұрын

This was really helpful. I’m 69 and just removed the cast for wrist fracture yesterday!

@michellegrillo4813 3 жыл бұрын

O my goodness. Thank God I found you. I am way behind on therapy (can't even make a fist yet. I had a colles fracture that required surgery and broke a bone in my hand. You have been the very best therapist I could find!!

@VirtualHandCare 3 жыл бұрын

Love this! Thank you and best of luck to you!

@angelahill7755 2 жыл бұрын

Very helpful, much more comfortable exercises than I was given by the hospital. Thanks so much🙂

@noobgorkhali8317 Жыл бұрын

Just signed up for therapy. This is exactly the same as my physician suggested. Thank you Doctor for posting this.

@jessyjoe007 Жыл бұрын

You are a lifesaver. May you be tremendously blessed. I'm sure with all your protocols I'm going to make leaps of progress. THANK YOU SO MUCH!

@katywilliams9477 Жыл бұрын

Oh thank you! My wrist is so screwed up because my radial distal fracture wasn’t found right away by the radiologist, never casted… was told I had a sprain. 5 weeks later my EPL tendon ruptured, had to wait over two months for the EPL tendon transfer surgery. Having my wrist in some form of constraint it is so stiff!! I am blessed it was my non dominant wrist❤

@geethasrinivasan6253 4 жыл бұрын

Your video's are so much helpful for my grandma .

@kmgreenrph 3 ай бұрын

Maichelle I have watched many of your videos. They are very helpful. Thanks

@juliadonley5563 Жыл бұрын

Thank you for sharing your expertise. I fell and broke my ulnar head. You are providing a clear understanding on how to perform exercises. This helps so many people that can't afford therapy.

@73VCisneros 3 жыл бұрын

Great videos! Very helpful!!!

@balajikannan7367 2 жыл бұрын

Very very useful Post doctor..! This post makes me relief from painful days.. godsend..🙏

@gaedupe 4 жыл бұрын

Thank you so much, your video helped me alot, had a fracture on my arm, cast was on for 6 weeks and had a stiff elbow. 😊😊

@littlerabbits4852 2 жыл бұрын

You are amazing thank you for teaching me all of these exercise you saved my life 💚

@tobytot6607 2 жыл бұрын

Thank you so much this is helping with my radius fracture.

@gitapatel2256 Жыл бұрын

Thankyou Michelle it helps me after Breaking a Wrist

@hilaryweiner893 2 жыл бұрын

Thank you. I appreciate that you include modifications when the full ROM is too much.

@0munni Жыл бұрын

Thank u so much.i am very grateful to you for this wonderful video.

@lulielawry 6 жыл бұрын

Thank you, this helps aloT~Really appreciate it! I also have shoulder impingment from the wrist .cast and just having it on for 6 weeks!

@mohcineelgharbaoui8972 3 жыл бұрын

Thank you so much ❤️ You can't imagine how much this helped me thank you so much you're the best

@VirtualHandCare 3 жыл бұрын

You're so welcome! 🤗

@Kindnessmatters2 3 жыл бұрын

So helpful...thank you!

@composer7325 5 жыл бұрын

Thank you, Michelle, for this excellent video.

@VirtualHandCare 5 жыл бұрын

Peter Dunphy thank you 🙏

@sambitasarkar2383 2 жыл бұрын

Thank you very much.It has been very helpful for my lower end of left radius fracture.

@shenazyusoof2360 3 жыл бұрын

Thank u so much. I just finished eight weeks of a distal radius fracture. Such a stiff wrist when I wake up. Painful physio too. I hv a physio visiting me. But I like the idea of breaking the exercise s into two for comfort. Do let me kno if I will be completely well and in how many months. Thank u. 😊

@tobytot6607 2 жыл бұрын

Thank you so much for these exercises. It has been very helpful for my radius fracture.

@mikethekingj75 2 жыл бұрын

I had fracture in 6 places and had surgery with a plate in wrist. Is it to late, it's been 6 week since it was broken but 4 weeks from surgery. Dr said I should be doing motion long time ago because plate was keeping it together but I decided to wait til it heal more. The bone on pinky side feels like its keeping wrist movement locked as I can't put my palm facing up. I just don't wanna be milked in theropy

@2Fennie Жыл бұрын

Thank you so much!

@radrachael 2 жыл бұрын

Thank you very helpful

@gavinphx 2 жыл бұрын

Thank you!

@cengizarici 2 жыл бұрын

Thank you, I can’t wait to perform your illustrations after my cast is removed. At what point should I add weight on my broken arm. Is is determined by comfort level or time?

@donnahardin4651 Жыл бұрын

Great - looking forward to shoulder exercises

@NotclownJ0k3r5 2 жыл бұрын

Thank you so much

@neetarajpurohit5394 2 жыл бұрын

Well explained

@thesmuuuuggh 2 жыл бұрын

thank you.

@martinblack2647 4 жыл бұрын

Hi thank you for videos I just started using the last night. I fell on glass bottle when I was 18 years old. I’m now 36. I have noticed this past year stiffness and waste in my thumb muscle (a lot of waste) I wondered if you would could recommend video for that or even have a chat about that some time? I hope you have nice weekend. :)

@ashishjanglepatil1575 3 жыл бұрын

Thank you so much... it helped me a lot ✌🏼

@VirtualHandCare 3 жыл бұрын

You're welcome! Glad it helped!

@mahmutkaraaslan5329 4 жыл бұрын

Thank you Michelle for this video but i have to know, if i do that exercise part1,2,3 in the pool i mean water. Are they work ? Or even better?

@christinep. 3 жыл бұрын

On the exercise with the side to side motion of the hand, I can move my hand away from center (towards the pinky finger) but not towards center. (towards the thumb)...How do i work past that?

@eddieschneider1947 2 жыл бұрын

thank you

@RR-jl4kt Жыл бұрын

Thank u so much u r a great teacher u explain really nicely and slowly 👍🏼👍🏼

@VirtualHandCare Жыл бұрын

So nice of you

@elizabethoconnorflynn3710 Жыл бұрын

Thank you I've just found you and I'm delighted to follow your video to help me recover from broken wrist ❤️ 6:40

@anshchoudhary9885 3 жыл бұрын

Can I do exercise 2 weeks after injury with cast(plaster)

@justinwill1163 2 жыл бұрын

If I may ask, why does the wrist have stiffness after surgery? I was in a cast barely 2 weeks after repair a lunate dislocation. What exactly is making my wrist stiff?

@prempalsharma7 3 жыл бұрын

Excellent

@rodicarodi5091 2 жыл бұрын

Bună seara , am avut o fractură la încheietura mâinii , am stat în ghips 6 săptămâni , nu pot să îndoi degetele decât foarte puțin și se umflă un pic și încă mă doare .Sper să mă ajute exercițiile tale știu că o să dureze ceva timp , nu pot să o rotesc deloc. Exerciții simple și de efect , explici foarte bine , sper să reușesc . Mulțumesc !

@gollalappahadpad7761 Жыл бұрын

Ma'am after casting of my left hand wrist should I do light exercises or not until cast off

@theresealcordo4412 2 жыл бұрын

Had ORIF just last week due to DRF. How soon can I start doing these wrist exercises? Would it be too early to do it now? There’s a lot of stiffness I can feel on my wrist. Fingers are fine except for my thumb. Would love to know some insights. Thanks.

@ahkmentor 2 жыл бұрын

How much time or months take for wrist complete movement?

@hazel_bluestar Жыл бұрын

How often or how many times per day should I perform these exercises?

@adamlopez3186 Жыл бұрын

Life savior thank you so much

@geethasrinivasan6253 4 жыл бұрын

Can you put a video on how to get rid of palm stiffness .

@najdakapetanovic8543 2 жыл бұрын

Very educational and well presented....but...there is no way,I can do any of these exercises in a full motion as you do?? My cast has been removed a 10 days ago. My wrist and fingers are still swollen and i am in pain when I move my wrist.

@loganreddy3428 Жыл бұрын

My son was born with brachial plexus. Will this exercise be helpful or other therapy is needed

@bigbywolf6510 2 жыл бұрын

what if I zero motion when trying to do side to side?

@nallareddy4804 Жыл бұрын

My wrist movement is locked not able to move after surgery

@deborahallen4169 Жыл бұрын

I am 6 weeks out from a wrist fracture in 3 places. I had surgery and I have a plate in my wrist for stability. I still have very little motion except I can touch fingers to my thumb with a lot of work. My wrist is still very stiff. I was only in a splint for abt 2 weeks (no cast)). I can somewhat bend my wrist toward the palm, but only straight up and slightly back. I can easiky move all my fingers. Still working to make a fist. I work on my hand every day.

@claudiaasi3905 2 ай бұрын

Hallo, how are you now?

@RoseTyler199 Жыл бұрын

I had surgery on my wrist. Screws and plate. Operation was 3 weeks ago and they took off the small cast from after the surgery 1 week ago. My hands are fine, I can move them. I feel like most movements are super easy. BUT when bending my hands inwards it feels super wrong. I can bend it backward much easier. But inwards it feels like something is in the way or that its a stick going up my hand making it impossible to move any further. But I CAN make the hand bend inward kinda good, but then that hand is like dropping down to the outer side. (right side of hand, on my right arm) where the plate isn't placed. Is there something wrong?? Im kinda anxious the plate is in the way somehow cuz it really feels like that. When i have my arm on a flat surface(so the hand cant flop down on the right side where the plate isn't placed) and bend my hand inwards its truly impossible and hurts weird. Its like an instant reaction like I need to stop, like when u touch a hot plate. It feels like something is in the way. idk how else to describe it. Help??

@zayedalmenhali9219 Жыл бұрын

Same bro , help does it get better ??

@ptiaptia7347 4 жыл бұрын

I fell while cleaning my kitchen and broke my R wrist. I had ORIF R Distal Radius almost 7 weeks ago on 7/12/2019. I still feel very stiff and constant (annoying) aching in my R arm up to above my elbow. I can’t sleep much since my surgery. It’s very depressing since I was a very active person. Why am I feel aching in R mid arm? Not much pain at incision site. Is this normal? I have been doing exercises at least 5x/ day like in your video. Thank you so much.

@VirtualHandCare 4 жыл бұрын

KT it is hard to say what that is without looking at it. A movement analysis would help.

@omveer73 5 жыл бұрын

Give some exercise for removing stiffness cause by de quervains tenosynovitis

@mayramartinez3627 3 жыл бұрын

Do these exercises work for after wrist surgery ? im really having alot of trouble moving my fingers at all

@IceESole 2 жыл бұрын

How's your fingers today..been in 4 different cast.. ruptured a ligament in my wrist had surgery..now in therapy .my fingers stiff as a board after the casts.

@paulterry1232 Жыл бұрын

How you doing after a year, its me now after surgery help with infor please

@leoniea138 Жыл бұрын

Yes

@susheelasunder3386 4 жыл бұрын

Wrist fractured vast removed ur video seeing but am unable t do mam severe pain. What t do

@NzSumzN 2 жыл бұрын

Hello Michelle, during the rotation of the palm up and down, I feel pain on the ulnar side of the wrist, is this still ok to do it with pain? Minimal discomfort is ok right? Like around a pain scale of 4-6 When doing elbow flexion, i feel a 'clicking' sensation when go up and down, is this normal? What does this indicate?

@myshitonyoutube Жыл бұрын

I was told max 5 on a pain scale where 10 is really painful.

@Camarila 4 жыл бұрын

Nice video, but just after getting out of a cast, fingers are only sticks, took me a good week to make fingers not hurt and had to do a lot of massaging and had to push my thumb with my good hand to make it move at all. I will also say it will hurt a bit, but start slowly and make sure to rest and massage those joints carefully after

@VirtualHandCare 4 жыл бұрын

Camarila i have several videos on my channel with gentle exercises that help the fingers. You can try this one- kzfaq.info/get/bejne/mctnmsmZupiVdWQ.html

@BM-yr1lc 4 жыл бұрын

Yes these are quite advanced exercises for just coming out of a cast. Finger exercises first then eventually move on to wrist ones. Is it normal for docs in US to not give a list of exercises to do ... just something I've noticed.

@VirtualHandCare 4 жыл бұрын

@@BM-yr1lc You should have been given finger exercises to do while in your cast so that these type of level 1 wrist exercises can be initiate right after cast removal. Unfortunately, there are still some doctors that do not understand the value of giving a proper exercise program to the fingers while in a cast.

@phoenixfromtheashes2364 3 жыл бұрын

What if u cant move wrist at all?

@sreeshna4136 4 жыл бұрын

does this wrist stiffness exercise help me to loosen my wrist so that i can play the ukulele?

@durgaveeresh1786 4 жыл бұрын

After i broke my wrist I'm not able to do exercises even pushups after following this video I'm feeling good

@VirtualHandCare 4 жыл бұрын

I am so glad it is helping you!

@adithyasundar633 4 жыл бұрын

Hey hi. I suffered a tfcc tear and have undergone a minor keyhole surgery in my left wrist and my rehab was bit irregular due to various reasons and now it's almost a year since my surgery , still I feel no proper recovery... supination hurts and if I flex my palm downwards with palm facing up I feel pain even in my left upper back...i have been frustrated dealing with this and I also have a swelling in my palm portion close to the thumb. How can I come out of all the complications . I would be so grateful if you could help. Thanks

@VirtualHandCare 4 жыл бұрын

Adithya Sundar have you followed up with your doctor or tried hand therapy?

@VirtualHandCare 4 жыл бұрын

Adithya Sundar have you followed up with your doctor or tried hand therapy?

@lalavezirova9540 2 жыл бұрын

I still can’t reach my pinky with the thumb. 2nd day after cast removal

@godschild5824 3 жыл бұрын

Hi Michele- just curious- did you ever make a video on how you made the hot packs? If so I would love to see it- they are doing away with the hydrocollator at work so I need heat :-) The hydrocollator for some reason can not be adjusted and it runs 169 degrees and the I think the heat packs max is 160 degrees so they are getting rid of the whole unit- don't want to pay a babysitter to monitor the hydrocollator :-)

@VirtualHandCare 3 жыл бұрын

No I never did! I'm sorry! The one I made here has rice in it. So you would have to use the microwave every time you wanted to heat it up.

@godschild5824 3 жыл бұрын

@@VirtualHandCare Thanks :-)

@mp431 Жыл бұрын

@@VirtualHandCare I just found your great videos. Thanks for doing these! I had a wrist fracture and would really appreciate some kind of instruction on making a DIY heat pack, or what to look for in purchasing one. Thanks!

@davidherring468 2 жыл бұрын

Thanks for the pencil and rubber band tips and heating pad with rice Michelle

@VirtualHandCare 2 жыл бұрын

You are welcome 🙏

@mann5439 4 жыл бұрын

Thank you so much for explaining the exact way in which one must exercise. I am feeling much better with the wrist exercise, but unable to curl my little finger and ring finger. I had a surgery for fracture on my 5th metacarpal. 2 screws fit. Can you please guide. 😃

@Camarila 4 жыл бұрын

I had to use my good hand for my thumb to make it work. also helped to do a pinching excersice where you hold your thumb and abother finger of the same hand. gl

@Reiiggn 3 жыл бұрын

How long did it take to get ur wrist back to some motions? I broke my 5th metacarpal aswell and i just wanna know how many days after cast could I possibly use my computer again for work

@IceESole 2 жыл бұрын

@@Reiiggn how's your hand doing?

@maryhamlin3125 2 жыл бұрын

I am having problems turning palm up. Been going to pt 7 times and still can't rotate up. Surgery was 6 weeks ago. Still swelling.

@claudiaasi3905 2 ай бұрын

Hello, how are you now? I have your same problem

@abenezerabebe9105 Жыл бұрын

Sid bone is perfctly not join why?

@leoniea138 Жыл бұрын

4 months..my fingers still stiff and a wee bit sore....can not make a fist yet ...or press on my hand...too scared to try a bath and have to battle to get out ..(* no help *)

@alexrangel1123 3 жыл бұрын

After my surgery the doctor just cut me loose so I never went to physical therapy for my wrists. I never did these exercises until year after. I’ve managed to get more flexibility but I still struggle with fully bending my wrist side to side. I wish I had a someone to show me if I’m doing these exercises right

@VirtualHandCare 3 жыл бұрын

It's never too late to keep trying, just may take a little longer now to get the flexibility where you want!

@alexrangel1123 3 жыл бұрын

@@VirtualHandCare Yeah I’ve been been doing these exercises everyday for about a month now. It’s a bit frustrating at times. Your videos are extremely helpful so I’m grateful

@iwanttoburntheworld461 2 жыл бұрын

My right hand wrist has malunion should I do these exercises?

@VirtualHandCare 2 жыл бұрын

@iwanttoburntheworld461 2 жыл бұрын

@@VirtualHandCare I have one more question does mulunion bones remodel back to original shape without surgery?

@tatianabelikh2855 2 жыл бұрын

How to do the exercise if the wrist is one week after a cast and doesn’t’t move at all?

@VirtualHandCare 2 жыл бұрын

Little by little it should start moving 🤗

@rohanthukral Жыл бұрын

My wrist is super stiff. Can only move like 10 degrees in any direction. Had a radiul wrist fracture. Any tips please?🥺

@priyareddy108 Жыл бұрын

How is your progress now

@claudiaasi3905 2 ай бұрын

How are you now? I have your same problem

@rohanthukral Ай бұрын

Hey yes it never got back to 100% but close enough to do all daily activities. Hope you recover soon.

@claudiaasi3905 Ай бұрын

@@rohanthukral thank you. How much did you get back? Less than 80%?

@qiqidouluvme 2 жыл бұрын

lady i havent even been to the proper doctors im using youtube as a doctor😂

@Bodysense369 3 жыл бұрын

🙏❤️✨

@blesd4success 4 ай бұрын

I can’t bend my fingers. Been trying for a month now

@andrewshelt2794 4 жыл бұрын

I came out of my cast on 6th April 2020, still unable to form a fist with my fingers, or get any supination beyond 90 degrees. I have not had any physiotherapy as they are all closed due to COVID-19 and I am concerned it might not improve, not been given any exercises to do until I found various You-Tube videos

@VirtualHandCare 4 жыл бұрын

You can see a virtual therapist!

@shelts 4 жыл бұрын

@@VirtualHandCare thanks Michelle I will look into it, your exercises have definitely helped with my supination. I can't go all the way yet but definitely an improvement

@litaperna1128 3 жыл бұрын

9 months post break, still stiff. Misaligned.

@PA-ss5cq 5 ай бұрын

If you could move your hand and wrist to this extent, you wouldn't NEED the exercises!

@MadHatter-jm3cu 11 ай бұрын

yeah what if your wrist doesnt bend back and forth? Had my whole wrist rebuilt after giant cell tumor ate it up.

@pangelo4023 3 жыл бұрын

How about people who had no injury and was just born with a stiff wrist?

@Daffodil729 2 жыл бұрын

I know this video must be helpful for the majority, but if I'm honest i found it pretty disheartening I had my cast removed almost 2 weeks ago and my entire hand is swollen, inflamed - and terribly painful. My fingers are bent and my wrist hardly moves at all when I attempt the exercises here. I am trying hard to get things moving, but so far there seems little, if any progress. Is it just a matter of time ?

@VirtualHandCare 2 жыл бұрын

It definitely can take a long time and it does get better with time and work! However these may not be the exercises for you at this point and time. Do see a hand therapist that can give you more customized exercises but also show you ways to reduce your swelling. And I have several other videos that may help- kzfaq.info/get/bejne/r7RgZZd0lqfOg58.html, kzfaq.info/sun/PLBVEMTUsRUvIaF0Vj-grnc2Pn6wM2pKC6

@Daffodil729 2 жыл бұрын

@@VirtualHandCare So good of you to reply to me , especially with the words I needed to hear ie that with time and work it will heal. Your expert advice and support is greatly appreciated - thank God.