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Wrist Rehabilitation
Many individuals involved in fitness find themselves at one point completing a wrist rehabilitation program. Since any type of racquet sport is going to place a great deal of stress on this joint it is definitely not uncommon for these athletes to experience pain and potential fractures or strains.
If you've suffered an injury to this area recently than the first thing to do is make sure you ice it often to reduce the inflammation and swelling.
After that you are going to want to begin a series of exercise to complete your wrist rehabilitation program to strengthen the muscles and ligaments around this joint so you do not experience any future problems. Note though that when doing these exercises you should remain pain-free and if you do start to notice feelings of pain you should ease up immediately and proceed with caution.
Try to perform flexion and extension movements as often as possible, whether it is at designated times during the day or just while watching TV on the couch. This will help to get your full range of motion back and reduce any joint stiffness. Make circles with the hands so you are rolling your joint as well as pulling slightly forward and downward on the fingertips to achieve the flexion and extension.
Increasing your forearm muscles is also a great idea as these are connected to this joint and will additionally reduce the chances of injury. To do this, get a long stick of some sort (a hockey stick works well) and then tie a string around the center of it. On the other end of the string attach a 1-5 pound weight. Next, holding the stick with your hands, arms straight in front of you, roll the stick so the weight begins to move upwards until the string is completely wrapped around. After that, unroll it once again until the string is at its maximum length. Perform this exercise 2-3 more times a few times a day and you will definitely see an increase in strength in these muscles.
So be sure to include these exercises and stretches in your routine so this joint can become fully functional once again.
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