Wrist ROM & Strengthening Exercises

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These exercises are useful for post-wrist injuries, cast removal and also tennis/golfer's elbow.
Our wrist has 6 motions - Extension, Flexion, Radial Deviation, Ulnar Deviation, supination and Pronation.
1) ROM/ Flexibility Exercises to improve your range. For the flexion and extension, do them both by pulling it towards the floor. These will help you stretch out your supinator and pronator groups while you are stretching the extensions and flexors. Hold for 30 seconds, adjusting your pressure to maintain medium 5/10 stretch intensity and allow for gradual stretch. Avoid quick and harsh stretches as these tend to trigger your protective reflex from the antagonist groups that decreases the efficiency of the stretches. Repeat about 4 reps of 30 second-hold and carry out 2-3 sessions per day.
For the Golfer's elbow, you do the extension stretch ( with palm up). For Tennis elbow, do the Flexion stretch ( with palm down).
Alternatively, you can stretch these flexors/extensors on a table or against the wall.
2) For the strengthening, try the 3-3-5 second pattern as shown to work the concentric, isometric and eccentric phases of the strengthening. Work up the weight gradually starting from 1 lb. to 2, 3 and 5 lb. You can do 5 second-hold, 15-20 reps, 2-3 sessions per day.
You should also work on your elbow strengthening as well as it is part of the wrist complex.
After your cast removal and clearance by your doctor, you should try to use your hand/wrist/elbow/arm as much as you can in your daily life as long as you don't cause too much pain.

[@kishansharma2348]

THANK YOU SIR

[@MrFrankReynolds]

a very nice video. thank you

[@exerciseexpert5917]

Please demonstrate a video for strengthening ankle and toe Rom exercises