Wrist Ligament Sprain Injuries - Functional Towel Extension Exercise

Insync Physiotherapy
604-566-9716
www.insyncphysio.com
4088 Cambie St. #102
Vancouver, BC V5Z 2X8
A common problem after spraining your wrist is a restricted pinching pain on the top of the wrist. Pain and loss in full extension can persist when trying to put weight through the hand with the wrist extended, like pushing yourself up from sitting or doing a push up. This can continue to occur even months after it’s fully healed because the movement dysfunction in the wrist has not been normalized. Here’s an exercise that can help restore this. Start by identifying your scaphoid bone located between your two thumb tendons and the second bone called your lunate which is right beside it. You will also be using the webspace of your opposite hand. Roll up a hand towel and can grab it comfortably with your knuckles down. Then wrap the webspace of your other hand nice and snug around the those two bones of your wrist with some downward pressure while pressing down with your affected wrist at the same time. Extend your elbow to provide weighted extension into your wrist, then release. To add more functional weight resistance, bring one leg on the couch and go onto one foot on the ground to get a little higher. You can also stand up to add more weight resistance. Repeat this for 15 reps doing 3 sets 3 times per day. This exercise should not cause any pain or discomfort. If you have pain or are unsure about what you are doing consult a local physiotherapist before continuing.
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[@MarioCalzadaMusic]

Im struggling with this pain and trying this exercise… looks like working… I’ll be back😎

[@AaravDinoVray]

How's your wrist pain now? Did you do these video exercises or something else?

[@teddystinson]

Did it work bruh?

[@MarioCalzadaMusic]

Getting better, but not gone

[@Hoedrosh]

​@@MarioCalzadaMusicpfff probably the worst injury of my life, having it in both hands...it doesn't help that my job consists of a lot of physical work...I have had this for 18 months and now it has developed into arthritis...Hopefully when I save up enough money I will be able to get some physical therapy or put both in a brace for a while...sucks having this problem at 20 years old but whatever I will get through it... I guess

[@nekoizmase9]

​@@Hoedrosh Just wanna wish you a happy recovery because I'm in the same situation. I'm in my early 20s and I can't do my job properly due to this injury, I'm saving money for surgery. Good luck

[@Thomas-et6tt]

Hi, I have a scapholunar and lunotriquetal ligament tear but apparently it is not worth doing surgery because I could loose my range of mobility. I only feel pain when putting a lot of weight on my palms, eg. doing push ups. Do you think such exercises can help me get rid of that pain when putting pressure on my hand's palm ? Thanks a lot !

[@AaravDinoVray]

How's your wrist pain now? Did you do these video exercises or something else?

[@chancetushir3445]

Any update?

[@tommfjordd]

@@AaravDinoVray Thomas here, i worked a bit with those but what made a real difference was to actually put weight on my palm and work on mobility - eg. lie hand flat and do circles, push ups with more and more weight. Those led me to be able to do push ups again without any pain. Hope it helps