Eleven-Minute Wrist Mobility, Stretch and Strength Routine
Follow a physical therapist through active wrist motion, comfortable stretches, and light-resistance strength work.
ORIGINAL VIDEO
Fix Your Wrist Pain! Follow-Along Routine For Wrist Pain Relief
The source description names all twelve movements, while complete English captions verify their order, timed doses, repeats, support positions, resistance options, and pain-free guidance.
Original video: Tone and Tighten · YouTube↗PLAN STEPS
Follow in order
Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.
- 01Supported Wrist Flexion and ExtensionHold · about 30 sec
With a soft fist and supported forearm, alternate comfortable wrist flexion and extension, pausing two or three seconds at each end.
- 02Radial and Ulnar DeviationHold · about 30 sec
Turn the thumb upward and move the wrist toward the pinky side and thumb side without moving the forearm.
- 03Clockwise Wrist CirclesHold · about 30 sec
Keep a soft fist and draw slow, large clockwise wrist circles.
- 04Counterclockwise Wrist CirclesHold · about 30 sec
Reverse into slow, large counterclockwise wrist circles.
- 05Wrist Traction HoldsHold · about 1 min
Brace the elbow, grasp the hand, and apply gentle lengthwise traction at the wrist for three 20-second holds.
- 06Wrist Extension StretchHold · about 1 min
Straighten the arm and gently draw the fingers back for three comfortable 20-second wrist-extension stretches.
- 07Wrist Flexion StretchHold · about 1 min
Point the fingers down and gently draw the back of the hand toward you for three comfortable 20-second wrist-flexion stretches.
- 08Thumb-Side Wrist StretchHold · about 1 min
Tuck the thumb into the fist and angle the wrist toward the floor for three gentle 20-second thumb-side stretches.
- 09Supported Wrist Extension StrengthHold · about 1 min
Support the forearm palm down and lift the back of the hand against light resistance for two 30-second rounds.
- 10Supported Wrist Flexion StrengthHold · about 1 min
Support the forearm palm up and curl the wrist through a comfortable range for two 30-second rounds.
- 11Weighted Radial DeviationHold · about 1 min
Hold the end of the resistance with thumb up and raise the thumb side of the wrist for two 30-second rounds.
- 12Weighted Pronation and SupinationHold · about 1 min
With elbow bent 90 degrees and forearm supported, rotate slowly between palm-up and palm-down positions for 60 seconds.
If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.
SAFETY
Choose comfort and control first
Keep every movement comfortable and pain-free. Start with no load or 1–3 lb resistance, support the forearm, take breaks, and stop if pain, swelling, tingling, or numbness increases. Persistent or traumatic wrist pain needs professional assessment.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.