Exercise #1
Place your palm on a flat surface like a table top. Now rotate the forearm such that your palm rests on the flat surface with your thumb on top. Now rotate your hand in the other direction towards the side of your thumb. Repeat this exercise a few times. This exercise is known as wrist radial/ulnar deviation which falls under the category of AROM or Active Range of Motion exercise because the person has to perform it on his own without any help.
Exercise #2
To carry out this exercise, you need a therapist who can help you out. Lie down on a bed and place arms by your side. The therapist will move your wrist in all directions. The wrist is moved sideways, forward and backward and in full circles to cover a range of motions. This exercise falls under the category of PROM or Passive Range of Motion exercises and called passive because the patient cannot carry them out on his own and needs a therapist for the same.
Exercise #3
Light weights are required to perform this exercise. Sit comfortably on a chair and place your forearm with the cyst on the table and hang a dumbbell over the edge of the table. Flex your wrist towards you and then towards the floor. Repeat this for a few times. This exercise is known as free weight wrist flexion and extension and can be done easily to strengthen the wrist and finger joints.
Exercise #4
Sit on a chair and place your forearm with the cyst on your thigh. Now keep your other palm over the one with the cyst and apply pressure on the palm with the injured one. Repeating this several times will help in strengthening the wrist without the use of weights. This exercise is known as isometric flexion and extension and can be performed either on your own or with the help of a therapist.
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