Wrist Sprain/Strain

Wrist sprains/strains involve stretched or torn ligaments/muscles from falls or overuse, common in sports, typing. Symptoms: pain, swelling, limited ROM. Untreated, risks chronic weakness.

Home Exercise Protocol

Week 1-2:
Wrist Circles (2 sets, 10 reps): Rotate wrist gently.
Isometric Grip (2 sets, 10 sec): Squeeze rolled towel.
NovaWell Hack: “Anchor Glide” (2 sets, 10 reps): Slide wrist 5° up/down, no weight.
Week 3-4:
Band Wrist Curl (2 sets, 12 reps): Pull band, palm up.
Band Extension (2 sets, 12 reps): Pull band, palm down.
NovaWell Hack: “Anchor Pulse” (2 sets, 10 reps): Pulse weight 2 inches up.

Objective: Reduce pain, rebuild strength, restore ROM

Equipment: Resistance band, 1 lb weight