Ten-Minute Wrist Strength, Stretch, and Mobility
Warm the wrists and fingers, build controlled hand-bearing strength, then finish with bilateral stretches and palm massage.
ORIGINAL VIDEO
10 Minute Wrist Stretching, Strengthening and Mobility Workout | Good Moves | Well+Good
Five source chapters and complete English captions establish the full mobility-strength-modification-stretch-massage sequence, bilateral order, counts, 30-second hold, and rolled-mat, fist, and knee-down options.
Original video: Well+Good · 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.
- 01Wrist Circles and Flexion-Extensionabout 1.1 min
Circle both wrists in both directions, then move through flexion and extension.
- 02Open-Hand Side-to-Side Wrist Wavesabout 35 sec
Wave both wrists side to side with open hands while shoulders stay relaxed.
- 03Fist Thumb-to-Pinky Wrist Wavesabout 35 sec
Make fists and alternate thumb-side and pinky-side wrist motion.
- 04Sequential Gecko Finger Wavesabout 50 sec
Articulate the fingers sequentially from pinky to thumb and then thumb to pinky.
- 05Tabletop Palm Weight Shiftsabout 1.2 min
From tabletop, rock weight forward and back over flat palms, then repeat with fingers pointing back in a smaller range.
- 06Fist Side-to-Side Weight Shiftsabout 35 sec
Place fists on the mat and roll pressure gently between pinky and thumb sides.
- 07Palm-Press Knee Hovers and Holdabout 1.1 min
Press through the palms into brief knee hovers, then hold for 30 seconds or use 10-second intervals.
- 08Side-Arm Wrist Orientation Stretchabout 1 min
Extend one arm sideways and alternate palm orientation to stretch the hand, wrist, and forearm, then switch.
- 09Forward Palm and Finger Stretchabout 50 sec
With one arm forward, gently draw the fingers back to stretch the palm and wrist, then switch.
- 10Knee-Assisted Palm Massageabout 1 min
Place each palm under the opposite knee and use gentle body pressure to massage the meaty palm area.
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
Remove raised rings before fist weight-bearing. Reduce wrist angle with a rolled mat, use fists to keep wrists neutral, or keep knees down. Stop for sharp pain, finger symptoms, numbness, or tingling.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.