®Moving the wrist up and down
Rest your forearm on a table with your hand over the edge. Let your wrist drop down as far as it can, then lift it up. As pain allows, you can help gently with your other hand.
10 repetitions, 3–4 times a day6–12 weeksUsual healing time for a broken wrist; longer for severe breaks
First 1–2 monthsWhen hand function improves most after the cast comes off
3–4 times a dayShort exercise sessions; start with about 10 repetitions of each movement
Over 50It is recommended to talk to your doctor about your bone health after a fracture
What to expect when the cast comes off
- Stiffness in the wrist and fingers, and weak muscles.
- Some pain and swelling, especially when you start using your hand again.
- Dry skin: you can soak your arm in warm water and apply moisturiser.
- Stiffness and weakness can last several months; they ease steadily with time and use.
To help your recovery
- Start using your hand even if you feel apprehensive, and increase its use gradually.
- Do the exercises in short sessions spread through the day rather than all at once.
- Painkillers can make the exercises easier; if you are unsure, you can ask your pharmacist.
- If you were given a splint, wear it for the shortest recommended time; a splint limits movement.
- Do not drive or lift heavy things until your doctor says it is safe.
Exercises at home
Six exercises to free up the wrist
Start with about 10 repetitions of each movement, in short sessions 3–4 times a day. As it gets easier, increase the number of repetitions and the range of movement. Mild pain is normal; if the pain becomes severe or continuous, see your doctor.
Stretching the wrist back
Hold your arm out in front with the elbow straight and the palm facing up. With your other hand, gently pull your fingers down and back until you feel a stretch on the inside of your wrist and forearm. Push as far as pain allows.
10 reps or 15–20 seconds, 3–4 times a dayForearm rotation
Keep your elbow bent and close to your body. Turn your palm to face up, then down. Try not to let your elbow move away from your body.
10 repetitions, 3–4 times a dayMaking a fist and opening the hand
Make a tight fist, then spread your fingers as wide as you can.
10 repetitions, 3–4 times a dayThumb movement
Move your thumb towards the base of your little finger, then stretch it out as far as you can. Increase the movement as pain allows.
10 repetitions, 3–4 times a dayBall squeeze
Hold a soft ball and squeeze it, hold for a few seconds and let go. As it becomes more comfortable, squeeze harder or use a firmer ball.
10 repetitions, 3–4 times a dayFrequently asked questions
My cast is off but my wrist is still very stiff. Is that normal?
Yes. After weeks in a cast, it is expected that the wrist and fingers are stiff and the muscles weak. Some pain and swelling is also normal, especially when you start using your hand again. These ease steadily with time and use. The biggest improvement usually comes in the first 1–2 months, but some swelling and stiffness can last several months.
Do I have to have physiotherapy?
Not everyone does. A Cochrane review of 26 studies found no clear difference between a home exercise programme taught by a therapist and the same programme plus regular physiotherapy; but the quality of the evidence is low. If stiffness or pain is improving more slowly than expected, support from a physiotherapist can be helpful.
What is complex regional pain syndrome?
It is pain that can rarely develop after a fracture, out of proportion to the injury and often burning. It may come with very sensitive skin, swelling, changes in colour and temperature, sweating and stiffness. Using your hand as normally as possible and doing the recommended exercises may help reduce the risk. If you notice these signs, you can see your doctor or physiotherapist early.
When can I drive and lift heavy things?
It is recommended not to drive or lift heavy things until your doctor says it is safe. You can use your hand for daily tasks gradually, more as it becomes comfortable; but doing too much exercise at once can increase the pain.
Fractures after a fall can be related to bone health: you can look at the osteoporosis and falls prevention guides.
When should you see a doctor?
- If the pain becomes severe or continuous
- If you have burning pain out of proportion to the injury, very sensitive skin, changes in colour or temperature and marked swelling
- While in the cast: if the pain is getting worse, the cast feels too tight or loose, or your fingers go numb, swollen, blue or white
- While in the cast: if there is a bad smell or discharge from under the cast, or you have a fever
Sources
- NHS. Broken arm or wrist. Page last reviewed 2 October 2026.
- United Lincolnshire Teaching Hospitals NHS Trust. Fractured wrist: advice and exercise following cast removal. January 2026.
- Handoll HHG, Elliott J. Rehabilitation for distal radial fractures in adults. Cochrane Database of Systematic Reviews. 2015;(9):CD003324.
- East Kent Hospitals University NHS Foundation Trust. Complex regional pain syndrome (CRPS). Last reviewed March 2024.
- Royal Osteoporosis Society. Broken hips, wrists and other bones. Last reviewed 1 April 2026.