Six-Minute Active Wrist Mobility
Move both wrists actively through flexion, extension, three forearm orientations, and large circles without passive stretching.
ORIGINAL VIDEO
Wrist Mobility Follow Along Routine: 6 Simple Wrist Exercises for Pain Relief
The source description lists six exercises and one-minute intervals. Six hand-authored chapters and complete English captions verify forearm orientation, open-hand or fist position, five-second holds, circle counts, and bilateral order.
Original video: Virtual Hand Care · 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.
- 01Open-Finger Wrist Flexion Holdsabout 1 min
Hold forearms in neutral with fingers open and bend both wrists forward for repeated five-second holds.
- 02Open-Finger Wrist Extension Holdsabout 1 min
Keep fingers open and bend both wrists backward for repeated five-second holds.
- 03Neutral-Forearm Fist Flexion and Extensionabout 1 min
Make light fists with forearms neutral and alternate five-second flexion and extension holds.
- 04Palms-Down Fist Flexion and Extensionabout 1 min
Turn palms down and alternate five-second wrist flexion and extension holds with light fists.
- 05Palms-Up Fist Flexion and Extensionabout 1 min
Turn palms up and alternate five-second wrist flexion and extension holds with light fists.
- 06Alternating Wrist Circlesabout 1 min
Draw large wrist circles, changing direction every five circles.
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
Move only through a comfortable range and keep the shoulders relaxed. Loosen the fist or reduce range if tension becomes uncomfortable. Stop for sharp pain, numbness, or tingling.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.