Are you able to click the side button? It requires less force than the digital crown. If you’re able to click it, try the solution below.
Click the side button to open the dock, scroll to the bottom, and you’ll see a button to access all of your apps.
You can customise the dock with just the apps you need if you like too. On your iPhone, open the Watch app and go to Dock, and change the ordering to “Favourites”. Now add any app you want to access with the side button to this favourites list.
To get back to the watch face you can do side button -> scroll to bottom -> all apps -> select the clock. Alternatively, if you’re able, you can cover the screen with your palm or fingers.
Hope that helps!