Upper limb (shoulder, hand, wrist, or forearm) exercises
Information for patients from the Emergency Department
Please speak to a healthcare professional before following the advice below
You have injured your upper limb, and the doctor / nurse who saw you in the Emergency Department or Urgent Treatment Centre feels that the following exercises may help your recovery.
These exercises are necessary to:
keep your shoulder, elbow, wrist, and finger joints from stiffening up
maintain some strength in your arm and hand muscles; and
minimise painful swelling by improving your circulation.
Shoulder exercises
Lift your arm out sideways and then high above your head. Repeat 10 times.
Lift your arm forwards and then high above your head. Repeat 10 times.
Lean forward, resting your good arm on a flat surface such as a table (exercise 1).
Hang your bad arm down like a pendulum. Circle your bad arm 10 times one way and then 10 times the other way.
Repeat until your arm starts to ache.
Shoulder, elbow, and wrist exercises must be done at least three times a day
Wall walking exercises
Stand facing a wall.
With your fingers resting gently on the wall, walk them up as far as you can (plaster allowing) (exercise 2).
If your plaster feels heavy and your arm weak, do the exercise while supporting your injured arm with your good arm.
Elbow and wrist exercises
Bend your elbow as far as you can, then straighten it (exercise 3). Repeat 20 times.
Bend your wrist as far as you can, then straighten it (exercise 4). Repeat 20 times.
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Exercise 3 -
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Exercise 4
Shoulder, elbow, and wrist exercises must be done at least three times a day
Finger exercises
Curl all four fingers into a fist, bending then as fully as you can. Straighten them right out. Repeat 10 times.
Press your fingers together (see exercise 5a).
Stretch your fingers out sideways, so there is a gap between each one (see exercise 5b).
Press your fingers together again. Squeeze and relax. Repeat 10 times.
Touch the tip of your thumb to the tip of your first finger. Squeeze and release. Repeat with each finger in turn (see exercise 6). Repeat 10 times.
Finger exercises must be done every hour
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Exercise 5a -
Exercise 5b -
Exercise 6
Please remember
Take the painkillers recommended by hospital staff, to help with your pain and / or discomfort.
You can use ice (or a cold flannel) to ease the pain, by wrapping crushed ice in a damp towel and placing it over your injury. Leave the ice in place for 10 to 15 minutes, then remove. Do this every two to four hours during the day, for at least three days.
Caution: ice can cause burns, so do not put it directly on your skin, always use a towel. Protect sensitive skin with baby oil.