Be sure to keep your wrist in a neutral position while walking. Slightly tighten your stomach muscles and keep your back straight to engage your core muscles. Regular walking and jogging have many health benefits, including strengthening your bones and muscles, helping to maintain healthy weight, and improving coordination and balance.
Besides burning fat and improving your cardiovascular fitness, tennis also helps build muscles in your legs and especially in the arm and shoulder you are playing with. Jumping and running will also help improve bone density and bone strength.
Be sure to have your wrist positioned neutrally and avoid all moves that engage it (perform these with one hand only).
Do squats by standing in a wide stance, facing forward and keeping your back straight. While pushing your hips and butt back and knees slightly forward, squat down until your thighs are slightly past parallel to the floor. Remember to keep feet and knees pointed in the same direction. Your knees should never extend beyond your toes. Straighten and repeat. [6] X Research source Do alternate lunges by stepping forward with one leg. Then, lower your body by flexing the hip and knee of the front leg until your rear knee almost touches the floor. Return up and lunge forward using the opposite leg. [7] X Research source
Do bridges by laying on the floor on your back with your arms resting next to your body. Keep your feet flat on the floor and knees bent. Slowly raise your bottom up until your knees and shoulders form a straight line. Remain in this position for 10 – 15 seconds, then lower and repeat. [8] X Research source The dart is another exercise you can do with a broken wrist. Lie down on your stomach and keep your arms extended toward your feet next to your body. Lift your upper body and legs off the floor at the same time using your back muscles. Count to 10 – 15, relax, and repeat. [9] X Research source
To begin with crunches, lie flat on the floor with your lower legs on a bench. Keep your arm with your broken wrist on your side at all times, and bring your other arm up behind your neck. Raise your upper body from the mat by contracting your abdominal muscles. Raise your torso as high as you can while keeping your lower back on the floor. Bring your torso back down, and repeat. [10] X Research source With twists, both your arms are extended out to each side while you lie on your back. Slightly bend your knees and raise your legs off the floor with your knees bent on a 90 degree angle. Next, lower your legs on one side until the side of your thigh hits the floor. Return to the middle and go to the other side. Repeat from side to side. [11] X Research source
Place your forearm with the bad wrist on the table. Have your hand face palm down and extend your wrist and hand past the table edge. Move your hand up by bending your wrist and close your hand into a fist. Next, lower the hand and relax your fingers. Each position should be held for six seconds.
Sit down and place the affected wrist and forearm on your thigh with your palm facing down. Flip your hand, so that your hand is now facing palm up and resting on the thigh. Repeat flips to alternate between palm down and palm up.
Hold the hand with the broken wrist in front of you, palm facing down. Bend your wrist slowly as far as possible, from one side to the other. Each position should be held for six seconds.
Extend your arm with the broken wrist. Point the fingers toward the ground. Use your other hand and bend your wrist until you feel a stretch that is mild to moderate in the forearm. Hold for 15 to 30 seconds.
Extend your arm with the broken wrist in front of you, palm facing away from the body. Point your fingers toward the ceiling by bending your wrist back. Use your other hand to bend the wrist gently toward you or press it against a wall. When you feel a stretch in the forearm, stop.
Rest your broken wrist on the table one side against the surface, holding your fingers straight. Bend your fingers toward you from the joint that connects your fingers to your palm but keep the fingers otherwise straight so that you form a 90 degree angle. Return to the starting position and repeat.
With your palm up, have the good hand placed on a table. Take your injured hand and enfolded the fingers around the thumb of the hand that is good. Uncurl the joints slowly on the injured hand. Have only two of the top joints bent from your fingers so that your fingers look like a hook. Return to the position you started at and repeat.
Use the thumb on your injured hand and touch the tip of every finger with it. Do this as quickly as you can. Have your injured hand face palm upward and bend your thumb to the little fingers base. Then, stretch it out as far as you can to the side.
Above the collarbone, have your assistant tie the ends to a knot.
Fit the sling around your elbow by twisting the tip with a safety pin or tucking it in.
