Rehabilitation Exercises

Rest your forearm on a table with your hand hanging off the edge. Slowly bend your wrist up and down through a comfortable range. Move smoothly and avoid jerking motions. Hold each end position for two seconds.

Squeeze a soft therapy ball or rolled towel and hold for five seconds, then slowly release. Focus on engaging all fingers evenly. Progress to a firmer ball as grip strength improves over the coming weeks.

Place your hand flat on a table. Walk your fingers forward slowly, stretching the hand open, then walk them back. This encourages tendon gliding and prevents adhesions in the healing wrist or hand.

Use therapy putty to perform pinches, spreads, and full-hand squeezes. Work through different resistances (soft to firm) as your hand strength returns. This builds fine motor control and grip endurance for daily tasks.

Lean forward with your good hand on a table for support. Let the injured arm hang freely and gently swing it in small circles, side to side, and forward and back. Gravity provides a gentle stretch without loading the fracture.

Stand facing a wall at arm's length. Place your fingertips at waist height and slowly walk them up the wall as high as comfortable. Hold at the top for three seconds, then walk back down. Track your progress by marking your highest point.

Stand with your elbow bent at 90 degrees and pressed into your side. Push your hand outward against a door frame or wall without actually moving. Hold for five seconds, relax, and repeat. Then push inward against the opposite side.

Anchor a light resistance band at elbow height. Stand sideways, hold the band with the far hand, elbow bent at 90 degrees and tucked to your side. Rotate your forearm outward against the band, then return slowly. Keep your elbow pinned to your ribcage throughout.

Sit or stand with arms at your sides. Squeeze your shoulder blades together as if pinching a pencil between them. Hold for five seconds, then release. This activates the postural muscles that support shoulder alignment during recovery.

Sit with your leg elevated. Use your big toe to trace each letter of the alphabet in the air. This moves the ankle through every plane of motion without bearing weight. Go slowly and make each letter as large as comfortable.

Place a towel flat on the floor. Sit in a chair with your foot on the towel. Use your toes to scrunch the towel toward you, then push it back out. This strengthens the intrinsic foot muscles that support the arch and improve stability.

Sit with your feet flat on the floor. Slowly raise your heels as high as you can while keeping the balls of your feet on the ground. Hold at the top for two seconds and lower slowly. Progress to standing calf raises when cleared for full weight-bearing.

Stand on a wobble board or balance disc with both feet. Try to keep the edges from touching the ground. Start near a wall or counter for support. Progress to single-leg balance as your proprioception and ankle stability improve.

Lie on your back with your leg straight. Tighten the muscles on the front of your thigh by pushing the back of your knee into the bed or floor. Hold for five seconds, then release. You should see your kneecap shift slightly upward when the muscle engages.

Lie on your back. Tighten your quad, then lift the entire leg about 12 inches off the surface while keeping the knee locked straight. Hold for three seconds at the top, then lower slowly. This builds quad strength without bending the knee joint.

Lie on your back with legs straight. Slowly slide your heel toward your buttocks, bending the knee as far as comfortable. Hold for two seconds, then slide back to the starting position. Use a towel under your heel on a smooth surface to reduce friction.

Stand in front of a sturdy step (15 to 20 cm high). Step up with your injured leg, pressing through the heel to straighten fully at the top. Slowly lower back down with control. Hold a railing for balance if needed. Increase step height as strength allows.

Loop a resistance band behind your knee and anchor it at knee height behind you. Stand with a slight bend in the knee. Straighten your knee fully against the band's resistance and hold for two seconds. This targets the last 20 degrees of extension, which is often the hardest to regain.

Lie on your side with knees bent at 45 degrees and feet together. Keeping your feet touching, lift your top knee as high as you can without rolling your pelvis backward. Hold briefly at the top and lower with control. This targets the gluteus medius, a key hip stabilizer.

Lie on your back with knees bent and feet flat on the floor, hip-width apart. Push through your heels to lift your hips until your body forms a straight line from shoulders to knees. Hold for five seconds at the top and lower slowly. Avoid arching your lower back.

Lie on your uninjured side with both legs straight. Keeping your top leg straight and toes pointing forward (not up), lift it about 30 degrees. Hold for two seconds and lower slowly. Add an ankle weight when the movement becomes easy to build progressive resistance.

Stand holding onto a counter or sturdy surface. Slowly lift one knee toward your chest as high as comfortable, then lower it. Alternate legs in a marching pattern. Keep your trunk upright and avoid leaning. This encourages hip flexion and weight shifting in a safe position.

Lie on your back with knees bent and feet flat. Gently flatten your lower back into the floor by tightening your abdominal muscles. Hold for five seconds, then release. This activates the deep core stabilizers that protect the healing vertebra without any spinal movement.

Start on all fours with your hands under shoulders and knees under hips. Simultaneously extend your right arm forward and left leg backward, forming a straight line. Hold for three seconds, return to start, then switch sides. Keep your spine neutral and avoid rotating your hips.

Lie on your back with arms reaching toward the ceiling and knees bent at 90 degrees. Slowly lower your right arm overhead and left leg toward the floor simultaneously. Return to start and switch sides. Press your lower back firmly into the floor throughout the movement.

Lie face down with your hands beneath your shoulders. Slowly press up, lifting your chest off the floor while keeping your hips down. Rise only as high as comfortable. Hold for three seconds, then lower. This restores extension mobility in the thoracic and lumbar spine. Only attempt after your doctor confirms adequate healing.