MoPro
TrainersEye · The Desk Worker
Desk Worker G
Trainer's Eye
Phase 2 · Neck, shoulders, wrists · Session G

Wrists.
Forearms.
Grip.

The area everyone ignores until it complains — and the one that decides whether typing costs anything.

  • Gsession
  • P2Upper
  • 12:00on the clock
  • — donecompleted

Wrist strength protects the elbow

The muscles that cause elbow pain cross the wrist. Training the wrist is training the elbow.

Grip is a health marker

Grip strength tracks with overall strength, disability and survival. It responds quickly to training.

Standing desks are not a cure

Standing all day brings its own problems. Alternating between sitting and standing beats either one alone.

Three couplets · two rounds · twelve minutes · a body built for the desk

A

Extend

Wrist extension curls + eccentric wrist extension
A1

Wrist extension curls

60 s · slow reps

Forearm on the desk, palm down, light weight; lift the hand and lower through full range.

Easier no weight  ·  Harder heavier

R1R2—
A2

Eccentric wrist extension

12 reps · ×2

Lift with the other hand, then lower alone over three slow seconds. Repeat.

Easier lighter  ·  Harder five seconds down

R1R2
B

Flex

Wrist flexion curls + eccentric wrist flexion
B1

Wrist flexion curls

60 s · slow reps

Forearm on the desk, palm up; curl the hand up and lower through full range.

Easier no weight  ·  Harder heavier

R1R2—
B2

Eccentric wrist flexion

12 reps · ×2

Lift with the other hand, then lower alone over three seconds — the flexor side.

Easier lighter  ·  Harder five seconds down

R1R2
C

Grip

Grip squeezes + finger extensions
C1

Grip squeezes

60 s · slow reps

Squeeze a rolled towel or soft ball and fully release, at a steady rhythm.

Easier gentler  ·  Harder firmer object

R1R2—
C2

Finger extensions

15 reps · ×2

Elastic band round the fingers and thumb; open the hand against it and close slowly.

Easier no band  ·  Harder thicker band

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Three areas take the load in desk work: the neck, the shoulder blades and the wrists. All three are trained here.
  2. Screen at eye level, elbows near the body, feet flat. That is the whole ergonomic lecture.
  3. Nothing goes to a hard end range, and the neck is never forced or twisted to make it click.
  4. Tingling into specific fingers is a nerve, not a muscle — get it checked before loading it.

Tick it off

MovementRound 1Round 2Best
A1Wrist extension curlsslow reps in 60 s —
A2Eccentric wrist extension12 reps
B1Wrist flexion curlsslow reps in 60 s —
B2Eccentric wrist flexion12 reps
C1Grip squeezesslow reps in 60 s —
C2Finger extensions15 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-DESKWORKE-G