Upper Body Workout with wrist in cast
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- čas přidán 30. 07. 2024
- Join me for a 15 minute workout for the upper body. This no equipment exercise regime involves a 1 minute warm-up, 12 exercises of 45 seconds followed by 15 second rest and finishing with a 2 minute stretch.
DISCLAIMER
Always consult with your physician or Doctor before beginning this or any exercise program. This is my personal workout and may not be suited for you. For tailored exercise prescription please contact me on jojomarcinekova@gmail.com where I can offer professional Exercise Physiology advice.
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your workouts are great, broke my wrist 3 wks ago, surgery 2 weeks ago and now I have the velcro brace on. Thanks so much for these I fractured my wrist during an ice skating lesson, I had to have surgery to put a plate in my wrist. I have 3-4 months to go, but it's healing nicely and I'm so happy to be able to do these workouts just to not lose too much muscle tone while I'm recovering.
Thank you. Broke my wrist 2 weeks ago . Had surgery , now with a cast. I have been feeling so stiff and uncomfortable. This exercise program really loosened me up. Feel much better thanks to you. Sleeping better too
Judith LaBella so pleased you enjoyed the workout. It's great to hear that you're back exercising after surgery. Wishing you a speedy recovery 👍
How do you place your hand whilst sleeping, I cannot since the fracture find a restful position😮
i have a repetitive strain injury and have to be so careful with my wrist this video is amazing thank you!
This has been great, thank you. Broke my ulna and radius 4 weeks ago in a horse riding accident and I’ve hated not being able to do any exercise. Feeling my strength slip away has challenged me mentally, so it’s great to have found this to help start building me back up. Thanks again.
Thank you for taking the time out to shoot this workout video to help everyone who is having an injured wrist
Just another shout-out for this video. I return to this often because the exercises are so good and put no pressure on my wrists. Thank you!!!
This was perfect for keeping my upper body moving whilst in a cast. No pain at all and no pressure on the wrist whatsoever. Thank you! Oh and I sustained my wrist fractures after being attacked by a deer in Richmond park...now have an arm full of metal!
Oh my word Allie! That is truly scary. I hope you recover quickly. So pleased you found my video. Keep up with the great exercise and I look forward to exercising with you soon :-) Do keep me updated as to how the recovery is going!
Joanna Marcinekova Thank you! 😊
Wow that's truly scary! I broke mine windsurfing. Seems tame in comparison! How is it now? I have no metal.
Wonderful workout and lifted my spirit to feel much better. Thanks a million…
Thank you so much for this video. Just fractured my wrist slipping ion a wet marble floor and I work out everyday. Now that I saw this I feel so happy I can keep my upper body from losing muscle tone completely!!
Hi Denise, sorry to hear you’ve fractured your wrist. Wishing you a speedy recovery. Thanks for joining me today! Let’s get those muscles 💪 working
Hi! Thanks so much for the workout; much appreciated. Broke my wrist a few weeks ago, followed by surgery, so can't do my usual Pilates planks/pushups, etc. Now that I'm finally out of the splint, I have enough mobility to do these exercises. Did them for the first time today and it felt really good. Definitely plan to continue!
I fractured my wrist 2 weeks back and after surgery my shoulder started to hurt, your exercises are helpful😊
You are the best!! Broke my wrist falling on a cement. No pain. Second week with a cast but I exercise daily and do your routine in the morning.
Loved your videos! Broke my radius after slipping on ice in Stockholm, Sweden.
At last strengthening exercises that work without weights despite tennis elbow and wrist tendinitis! Thanks Joanna.
You're very welcome, hope they help :-)
Thank you Joanna. I needed to do an upper body workout without weights - I fell and fractured my wrist last week and I can't afford to do more damage by lifting weights. I will try your other videos too - after all, I'm off work and I have time to get myself stronger
Thank you for posting a motivating and positive video!
I broke my wrist rollerblading this summer and I’ve been neglecting my upper body because I didn’t know what I could do- this truly worked up a sweat and I felt all the activation. Wish I found this sooner but I’m so grateful I have now, thank you
Well done Michelle! So pleased to hear the workout went well for you. I hope your wrist heals swiftly and all is good. Thank you for your comment. Try this Lower body workout czcams.com/video/vPbHUcdjaHA/video.html or this Hands free Core czcams.com/video/M-Z4YTJnGyk/video.html. Best workout wishes. Let me know how you get on :-)
Oh the relief in finding your videos. I’m 4 weeks post surgery on my wrist & need these to get motivated again. Slipped down some icy steps 5 weeks ago.
Great exercises! Because of an injury I am unable to hold weights in my hand so I just used ankle weights around my wrists and definitely did the trick!
Thankyou! Great to discover this. I'm pretty new to doing a regular exercise regime and thought I might lapse when I broke my wrist on a walk 2 weeks ago. Its great to discover this and know I can keep exercising safely.
THANK you, Joanna! I injured my right hand recently, plus have carpal tunnel issues, and this was a godsend. Very challenging - even more so than the weighted routines I usually follow. Mille bises!
T his is me late to the party, but just broke my wrist a month ago and these workouts have saved me! I typically work through the hands free core, then lower body and end with the upper body video. Thank you so much.
Thank you so much! I have a long time RSI (5 years...) and my PT exercises are mostly about posture and strengthening the upper back w/ resistance bands. I have been doi9ng this 2-4x a week instead and am having much better results and a lot of pain reduction/ What's more... it's FUN. Thank you!!
Thank you. I took it easy doing the exercises with colles fracture, surgery and plate inserted l0 days ago.
But great to have it going forward. I slipped and fell on black ice here in Ireland.
you are amazing!!!! Thank you for helping us to get through this "special" time!!!
You are so welcome! Thank you for your lovely comment Woody, keep safe and well :-)
Thankyou
Leg and arm workout ace
I fell over running fractured wrist and had pins plate fitted but adapting with exercise s like these keep me going Thankyou …hope your half marathon went well xx
Broke my wrist 5 1/2 weeks ago. Your video has been a big help! Thank you so much!
Another great workout, thanks Jo x
Aww thanks Debs 😁
wow, that was tough to keep up with. my cast is quite heavy so i really felt it on that side. will try and do each day now. thanks!
Good workout and positive energy :-) I broke my wrist 6 weeks ago. Now I have to wait another 6 weeks before I can start lifting weights again, and after that 3 more months before start wrestling again. I like the workout and your energy - also the lower body workout! This way at least the muscles don't disappear completely...
Thanks very much. Excellent workout. I did the reps more slowly. I am delighted to find this workout after falling off my bike.
I just had carpal tunnel release surgery about five days ago, and I've been looking for workouts I can do that will not aggravate my wound. I plan to get my other hand done and a few months so I'm going to be needing exercises that protect my wrists for a while. I have found a lot of hand/wrist-free yoga videos and I have also found your videos, so I am excited to try them out! Today was the first day I worked out and I just did a short in-home walking video so far. I'm looking forward to trying your videos soon! Currently I'm watching them first. 👍 Thanks!
Hi Robinleaf, firstly I would like to say well done for watching them as then you know whats coming up for when you actually do the exercises! I hope you have a speedy healing recovery and the workouts benefit you. Let me know how you get on :-)
thank you for this
Feels great! Thx!
I’ll be stuck with the arm brace for a while due to tendinitis. So I really appreciate these workouts! ♥️
thank you for the video, I am in a cast for my wrist after a hiking accident. Please post more for injured wrist :)
Hi Monkichi13, sounds unfortunate that you fractured your wrist whilst hiking. Hope you have a speedy recovery. Have a try with this CORE workout czcams.com/video/M-Z4YTJnGyk/video.html, and this LOWER BODY workout czcams.com/video/vPbHUcdjaHA/video.html. Well done for keeping up with all your exercise. Let me know how you get on :-)
Thank you so much! Before my wrist got sprained, I did a lot of upper body workouts. It feels so good to work those muscles for the first time in a week.
Great job Emily, super to have you working out with me. Wishing you a speedy recovery :-)
Thank you! I did this one and the lower body workout you recorded with your broken wrist. Tomorrow I'll do those two again and add your hands-free core workout. Thanks again; I have a sore wrist from working from home with a bad keyboard setup... 9 months is a long time without the right desk.
Hi Julie, I hope your wrist is on the mend. Its tricky when you are working from home on the keyboard. Hope the workouts went well for you. Keep safe and well, sending you healing vibes :-)
Thank you had a tendon surgery and gangyleon cyst removal this was great and definitely will do it again
Hi Andrew, Hope wrist is on the mend. A gangyleon can feel and look rather strange, great you've had it removed. Hope the workouts went down well :-)
I've had an elbow injury for about 8 years, i hadn't been able to get surgery until this year. After so many years of disuse my entire upper body was just weak. This was the first proper workout ive had in almost a decade. I fely muscles i didnt know existed, almost fainted from the newness of it all. Thank you so much.
Wow Bhadra how fantastic you’ve just completed this workout 🏋️♀️ a huge well done. Such a long time to have your injury, it’s great to hear you are on the road to recovery 🏃🏼keep up the great work
Thank you so much(: Finally I found a good upper body workout to do after my wrist surgery!
Hi Morgan, so pleased you found a workout to suit you. Sending you lots of healing vibes :-)
Mii de mulțumiri o ușurate bine venita
I have never seen a more genuine workout.
Thank you Riya 🤗
Hi! I'm just about to do your UPPER and LOWER workouts for wrist in a cast. I hurt my tendon in my left wrist and can't grasp any weights. Ok, I just now did it without any wrist weights. I loved it! I'll add the wrist weights next week!
Hi Thomas, sorry to hear about your tendon in your wrist. Hope it heals quickly for you. Stick to body weight exercises where you don't need to hold onto any weights and you can still have a great workout. Let me know how you get on :-)
Very good and informative, will watch and use this one.
Thank you, keep up the great exercising!
thankyouuuu! i just broke my wrist in a figure skating accident at practice like 6 hours ago and i’m going to try to keep in shape for competition season! :)
Oh golly Anastasia, wishing you a speedy recovery! I love figure skating too. I hope you enjoy the workouts :-)
Thank you very much!
You're very welcome :-) Hope you are keeping safe and well
Thanks, it was awesome.
P.s - you`re the cutest!
Perfect exercise for me with tendonitis-thanksyou!
Thank you Ma'am. I followed you. And my elbo is now almost easy. Yet my elbo is in cast. 16 days just.
A good lesson, Really! Thank you.
Fractured scaphoid and fractured radial head in the elbow. Thank you for having this available.
Three and a half weeks post surgery on my thumb and my arms are flabby! This exercise session is a great start for trying to get back to normal. Thank you Joanna!!
Thank you Denise Hession, great to hear from you. Well done for getting back into exercising. Try these workouts too for hands free czcams.com/video/vPbHUcdjaHA/video.html & czcams.com/video/M-Z4YTJnGyk/video.html xx
I have carpel tunnel in both wrists and up til I found this video, upper body workouts were always a struggle. I loved this video and can tell that my upper body is gonna hate me for the next few days! Thank you!
Hehe I hope that workout went well for you Margaret :-) Well done with those carpel tunnel wrists!
I have stage 3 Kienbock’s disease and had to have a radial shortening osteotomy. I’m 20 weeks post op and my bone isn’t healing so I still can’t lift more than 5lbs! Thanks for posting this!
I ddnt know how stiff my back was after a month off working out due to wrist injury..loved it!!
So pleased you enjoyed this session :-) Hope your wrist is healing well :-) great to have you exercising with me x
Slipped down an embankment 3 weeks ago and broke my radius. Really appreciate the video - missing going to the gym!
have been doing it. thank you. broken wrist isn't fun!
Cant thank you enough love your videos about exercising with a cast I broke my wrist in 3 places had to have surgery I have a plate an pins getting better slowly want to exercise to be ready to join the working world
Hi Debra, lovely to hear from you. So pleased the workouts have helped you with your fractured wrist. Fingers crossed you will be ready for action soon. Sending you healing vibes. Great to have you exercising with me 💪😊
Love the workout and your energy :))) I broke my left arm two days ago and this is exactly what I needed :) thank you so much
You're so welcome! Sending you lots of healing vibes Mostafa. keep up the great work :-)
@@JoannaM245
@@mostafahafez55 👋😊
Thanks for workout. Easy to follow. Broke mine windsurfing 4 weeks ago. Wasn't even a spectacular crash! . Another couple of weeks in the cast then hopefully rehab will get me back to normal 🙂
Hi Caroline, sorry to hear about your wrist and injured during windsurfing! Wishing you a speedy recovery. Why not try this CORE workout czcams.com/video/M-Z4YTJnGyk/video.html, and this LOWER BODY workout czcams.com/video/vPbHUcdjaHA/video.html. Let me know how you get on :-) Well done with keeping up the exercise :-)
@@JoannaM245 . Thanks so much. It's useful knowing other people have had a similar injury and still got on with some light exercise. I'm a cyclist mainly so I'm finding the whole experience really frustrating! Just trying to do what I can do without overdoing it!
Caroline Frank well done for exercising as much as you can. I love mountain biking so I totally understood the frustration with not being able to go out for a ride. I have an indoor bike set up so I could just do and sat up cycle, that might be worth a try 🏋️♀️👍
@@JoannaM245. Ha ha yes I've been doing this although I did get a bit of a look and " no" from the hospital doc when I asked about this. I did leave it long enough to stabilise. . and a bit more and whilst I've got tri bars on the bike I haven't rested on them. I've just sat up or been one handed and done shortish sessions. I don't think they're used to people who do high levels of activity ....or who want to know how to stay fit. I have missed the small number of time trials our club runs this year so I'll count this period as my rest before I start training again 😃. Doesn't mean I want to do nothing though.
Caroline Frank yes the docs do tend to air on caution. Sounds like you are doing a fab job. Like you say, if you use this period for the rest section then you can get back on track. My wrist has taken a long time to get back it’s strength but will gradual regular rehab and exercise it will come altogether. Just imagine how long it would take to get back if you didn’t do anything. All elements are great in the pot. Well done 👍 keep it up 🤩
I had no idea you actually can do this. Very useful for home workouts
Thank you Anna, hope you had a super workout :-)
Great upper body workout. I opted to add some light weights, but it was great to have the option not to.
Amanda Brazier that's great that you added weights to intensify the workout. Well done!
Thank You for this. Of corse i couldve made my own work out, but this makes it less boring. I am 53 yo and I broke both wrists 3.5 weeks ago in a mountain bike accident. Had to have surgery on left one. Im in 2 short casts now, this workoIut will hlep prevent the bat wings, lol.
Just finished this workout, good workout as a matter fact,I will be doing this workout 3 days week, and how I broke my wrist was a slip and fall running in the rain.
This was great! I’m a teacher and slipped on water and sprained my wrist trying to catch my fall. Thank you for this!
Hi Julia, sorry to hear about your slip. Sending you speedy healing vibes along with the exercises 😊. Enjoy the summer hols before the next term begins 😊
Love this workout, I've done it twice already! I have what could be Carpel tunnel syndrome on my right wrist from doing school work (university) and it hurt my wrist when I bend it so this helps a lot! Thank you!
me too.... My usual exercises consisted of push ups and planks and it felt so horrible gaining weight without doing anything.
Hi Irene, I hope your Carpel Tunnel is resolved now, well done for completing the exercises :-)
Hi Me Sia, these are a great alternative, I hope they helped you through your injury. Sending healing vibes :-)
Thank you Joanna. I broke my radius and had to have surgery. Ouch! Three weeks with a cast only to find that it had become severely displaced. So now I’m eight weeks in and I’m 63! So I lost everything I had worked for for many years! I hope this helps.
Hi Ronee, so sorry to hear about your wrist. Never fear though as you can still get cardio fit, build your lower body strength and core muscles with weights and upper body with no body weight. You can do it. Sending you healing vibes 🥰🏋️♂️
great - could you write a list in your summary please!
Thanks
Welcome! :-)
Let me know how this workout went for you! Did you do the workout once or repeat it!
I injured my wrist last week and had been looking for workouts recommended in this condition. Did it, loved it. Thank you so much
powderpill well done 👍 hope your wrist gets better soon. Great to have you exercising with me 🏋️♀️
@@JoannaM245
Thank you
It good except my shoulder what went to popping
@@patriciaroinson8653 oh no maybe make sure you you really warm up well first and avoid any exercises that dint feel good for you 😊
Badly fractured my wrist so so grateful for this work out thank you
Wishing you a speedy recovery Gudrun, how did you fracture your wrist?
I wasn't expecting to feel mine arms working with out weights but it really does work
Peter Marcinek is amazing how you can really feel your muscles working without using weights!
Rock climbing- thank you
That was awesome, Joanna! Thank you so much! I found it helpful to strap an ankle weight over my cast. I broke my arm learning how to figure skate - at age 59!
Hi Vera, I broke my wrist at age 69.... learning to figure skate also, I was doing crossovers on my uncomfortable side. I had to have a plate put in my wrist. Did you ever go back to skating?
@@lalynne37 Yes, I did, and quite soon - 3 or 4 days after they put the cast on. At first I kept my casted wrist in a sling, wrapped in bubble wrap, but I was off balance using only my free arm, so I did away with the sling and wrap and just skated normally. I soon fell again and got a big black eye, but I kept on skating. I love it so much! Did you ever skate again?
@@jessie_v_charles wow! Good for you! No I haven’t gone back yet, I did start dancing again. I love it too and it’s been a lifelong dream if mine to do. I only recreational skated when growing up. I did rollerblade for years though and pretty recently. Ice skating is very different. I keep going back and forth as to whether or not I will go back to it.
I had to have surgery to out a plate in, so that held me back for bit. The surgery is making recovery a bit longer, but with the way I broke my wrist, and because I’m so active, it was kind of necessary to put a plate in.
Forgot to say… you are so brave! How long have you been skating?
@@lalynne37 I've been skating since I was a kid, but I learned on hockey skates, and didn't start to figure skate until late november 2021, when my husband made a rink in our yard. I use youtube videos to learn. I broke my wrist about a week after I started learning. That day, I had given the figure skates to my daughter, so I was using my husband's hockey skates (way too big for me) to practice 3-turns. I fell backwards and caught myself on my outstretched right hand, breaking the wrist end of the radius. I was lucky that surgery was not required. As for being brave, the difference between bravery and stupidity lies in the outcome LOL!
16:00 broke left wrist and right wrist ligament tear, great for my shoulders and back.
Roller skating!!
Very nice video and very helpful.Your youtube channel is excellent.How did you break your wrist?Continue the great job you are doing on your channel. Have a beautiful day.
Thank you Alex 21. So pleased you enjoyed the content. I broke my wrist in a cliff running race, slipped on loose rocks. On the mend now though. How did you injured yours? Have a super day.
@@JoannaM245 I broke my wrist and thumb playing soccer. I was running to get the ball tripped over an opponents leg and landed on my wrist and thumb. I heard the pop as I landed and when I got up I knew that I had broken it so I went straight to the ER.I still remember how terrible the oain pain was.Was thisbthe first time you were in a cast?I really hope the last as well.
Alex 21 oh golly that sounded like a big injury. Good old soccer! Hopefully you will be back playing soon
@@JoannaM245 Unfortunately it was a bad injury.When I brokenmy wrist and thumb I had a heavy plaster and a sling.Then my second cast was fiberglass like yours and the third one was the same.The only difference was the colour.Did you have only one cast or did they cut the first one off and then put your wrist in a different cast?
@@Alex-lj5vy I had my wrist in a back slab for a week which is half a cast with bandage then finally when we got to fracture clinic it was in a light weight cast then off into a splint. Hope your rehabilitation exercises are going well.
Just fractured my wrist so want to start exercises a fe show mew days time
I broke my ulna and radius in a roller skating accident. Someone lost a wheel nut and I was the one who found it.. I mean tripped on it! 🤕
Oh no, pleased you found the nut 😝 but sorry to hear about your injuries. Wishing you a speedy recovery ❤️🩹 well done for getting on the exercise wagon. Let me know how you get on x
t wrist fractured 2 pla
I feel my shoulder pop
I would avoid the exercise if you experience that
not sure who is talking and who is in video but neither are in sync
Bro the doing this with no weights doesn't do anything
De Quervain's tenosynovitis surgery.
You are NOT SUPPOSED TODOANY OF GHESE,just after broken wrist,while not in full cast as your fracture can move,also if having isolated ustable fracture!!
Dog bite broke my wrist
Thank you! I broke my hand and jaw in a bicycle accident...
Oh no 🤦♀️ hope you feel much better soon. Let’s work out together x
I was involved in a car accident. I have a sprained left wrist.
i punched a mailbox
Are you serious?
What kind of hypertrophic ability do you think these exercises have? (I help you: none) Your mucles need to work against a noticeable load to see any change.
This workout will literally do nothing.
It might be suited for 90+ rheuma patients tho
Hi Ue this workout is for short term when you are not allowed any weight to bear through fractured sites. It allows the user to engage the muscles to maintain proprioception to enable muscle nerve stimulation, contraction, blood flow and well being. Once over the initial fracture stage then you can move onto the next level. May I ask what fracture you has sustained?
Worst workout ive seen, moving your arms aint a workout🤦🏽♂️
It’s for when you can’t hold any weights or use your body weight with a broken wrist or hand injury. This is for people post surgery or fracture. Thanks