The Best Radial Deviation Exercises
Radial deviation exercises are important for those with wrist injuries or conditions, as they help to strengthen the muscles and improve the range of motion in the wrist joint. Below are some of the best radial deviation exercises to incorporate into your rehabilitation routine.
1. Wrist Flexor Stretch
The wrist flexor stretch is a simple yet effective exercise that can help to improve flexibility in the wrist joint. To perform this exercise, start by standing with your feet shoulder-width apart and your arms extended in front of you. Slowly bend your wrist back so that your fingers are pointing towards the ceiling, and hold the stretch for 10-15 seconds. Repeat on the other side.
2. Wrist Extension
The wrist extension exercise is a great way to strengthen the muscles in the wrist and improve your range of motion. Start by sitting in a chair with your forearm resting on a table or bench, palm facing down. Slowly lift your hand up towards the ceiling, keeping your forearm still. Hold the position for a few seconds, then slowly lower your hand back down. Repeat on the other side.
3. Wrist Radial Deviation
The wrist radial deviation exercise is specifically designed to strengthen the muscles on the thumb side of the wrist. Start by holding a light weight in your hand, such as a small dumbbell or a can of soup. Hold your arm out to your side at a 90-degree angle, with your palm facing down. Slowly lift the weight up towards the ceiling, bending your wrist to the side. Hold the position for a few seconds, then slowly lower the weight back down. Repeat on the other side.
4. Wrist Circles
Wrist circles are a simple exercise that can help to improve flexibility and range of motion in the wrist joint. Start by holding your arm out in front of you, with your palm facing down. Slowly rotate your wrist in a circular motion, making small circles at first and then gradually increasing the size of the circles. Repeat on the other side.
5. Wrist Pronation and Supination
The wrist pronation and supination exercise is designed to improve wrist mobility and range of motion. Start by holding a light weight in your hand, such as a small dumbbell or a can of soup. Hold your arm out to your side at a 90-degree angle, with your palm facing up. Slowly rotate your wrist so that your palm is facing down, then rotate it back up so that your palm is facing up again. Repeat on the other side.
The Bottom Line
Incorporating these radial deviation exercises into your rehabilitation routine can help to strengthen the muscles in your wrist and improve your range of motion. However, it is important to consult with your orthopedic doctor or physical therapist before starting any new exercise program. They can help to determine which exercises are safe and effective for your specific condition and can provide guidance on how to perform each exercise correctly. Remember to start with light weights and gradually increase the intensity as your strength improves. With consistent practice and dedication, radial deviation exercises can improve your wrist function and help you get back to your normal lifestyle.