What are the recommended bicep (biceps) and tricep (triceps) physiotherapy exercises for a left wrist post fracture?

Bicep and Tricep Physiotherapy Exercises for Left Wrist Post-Fracture

A home exercise program focusing on bicep and tricep strengthening is recommended for rehabilitation after wrist fracture to improve upper limb function and prevent muscle atrophy while the wrist heals. 1

Rationale for Bicep and Tricep Exercises Post Wrist Fracture

Exercising the muscles proximal to the injury site (biceps and triceps) serves several important purposes:

1. Maintains strength in unaffected muscle groups while the wrist heals
2. Improves blood circulation to aid healing
3. Prevents disuse atrophy in the entire upper limb
4. Supports overall functional recovery and return to activities

Recommended Exercise Program

Bicep Exercises

• Isometric Bicep Contractions

  • Begin in week 1 post-fracture if pain allows
  • Bend elbow to 90°, place opposite hand on forearm
  • Contract bicep without moving, hold 5-10 seconds
  • Repeat 10-15 times, 2-3 sets daily

• Seated Bicep Curls

  • Begin when cleared by physician (typically 2-4 weeks post-fracture)
  • Use light weight or resistance band secured under foot
  • Keep upper arm stationary, flex elbow through available range
  • Perform 10-15 repetitions, 2-3 sets

• Hammer Curls

  • Start when basic bicep curls are comfortable
  • Hold weight with thumb up position (neutral grip)
  • Curl weight toward shoulder keeping wrist neutral
  • Complete 10-15 repetitions, 2-3 sets

Tricep Exercises

• Isometric Tricep Contractions

  • Begin in week 1 if pain allows
  • Position arm with elbow bent at 90°
  • Push against stable surface without moving
  • Hold 5-10 seconds, repeat 10-15 times, 2-3 sets daily

• Seated Tricep Extensions

  • Begin when cleared by physician (typically 2-4 weeks post-fracture)
  • Use light weight or resistance band
  • Keep upper arm next to body, extend elbow
  • Perform 10-15 repetitions, 2-3 sets

• Tricep Kickbacks

  • Start when basic tricep extensions are comfortable
  • Bend forward slightly at waist, keep upper arm parallel to floor
  • Extend elbow backward while keeping upper arm stationary
  • Complete 10-15 repetitions, 2-3 sets

Exercise Progression Guidelines

1. Early Phase (0-2 weeks):

   • Focus on isometric exercises only
   • No resistance, just muscle activation
   • Respect pain boundaries

2. Intermediate Phase (2-6 weeks):

   • Introduce light resistance when cleared by physician
   • Begin with 1-2 lb weights or light resistance bands
   • Monitor for wrist pain or swelling

3. Advanced Phase (6+ weeks):

   • Progressively increase resistance as tolerated
   • Add functional movements that integrate bicep and tricep use
   • Incorporate exercises that mimic daily activities

Important Considerations

• Pain Monitoring: Stop any exercise that causes wrist pain
• Home Exercise Effectiveness: Research shows home exercise programs are as effective as supervised physical therapy for wrist fracture rehabilitation 1
• Exercise Frequency: Perform exercises daily or every other day to allow for recovery
• Range of Motion: Avoid extreme wrist positions during bicep and tricep exercises
• Support: Use appropriate wrist support during early rehabilitation phases 2

Precautions

• Avoid exercises that place direct stress on the healing wrist fracture
• Maintain proper form to prevent compensatory movements
• Progress resistance gradually to prevent overloading the healing structures
• Monitor for signs of complications (increased pain, swelling, decreased motion)

Evidence suggests that a structured home exercise program can be as effective as formal physical therapy for wrist fracture rehabilitation 1, with the advantage of better patient compliance and convenience. Incorporating purposeful activities alongside traditional exercises may provide better functional outcomes 3.