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Hey Tabitha! Work these two rehab programs into your day however you are able. I recommend you do ankle one day and wrist the other day so you don’t overwhelm yourself. Both the ankle and wrist rehabs can be made to be more difficult by increasing the resistance of the band or weight of the dumbbell.
Description: Hold the resistance band on the outside of your foot. Pull against the band to tilt the inside of your foot up and bring your toes up. SLOWLY lower your foot back to neutral.
Goal: 2 rounds of 10 reps
Description: Hold the resistance band on the inside of your foot. Pull against the band to tilt the outside of your foot up and bring your toes up. SLOWLY lower your foot back to neutral.
Goal: 2 rounds of 10 reps
Description: Hold onto something for balance support. Start by pointing your toes outward a little then come up onto your toes. As you perform the calf raise, try to tilt the increase of your foot upward (like a dancer).
Goal: 2 rounds of 10 reps
Description: Support your forearm on any surface. With your palm facing UP, hold a dumbbell (or heavy book) in your hand. Lower your wrist all the down then curl your wrist all the way up as far you can go.
Goal: 2 rounds of 10 reps
Description: Support your forearm on any surface. With your palm facing DOWN, hold a dumbbell (or heavy book) in your hand. Lower your wrist all the down then curl your wrist all the way up as far you can go.
Goal: 2 rounds of 10 reps
Description: Support your elbow on any surface. Begin with your forearm in neutral (thumb side up) while holding a dumbbell (or heavy book) in your hand. Without using your shoulder, turn your hand over as far as you can go then back the other direction.
Goal: 2 rounds of 10 reps