MoPro
TrainersEye · Wrist, Hand & Thumb Health
Wrist, Hand & Thumb A
Trainer's Eye
Phase 1 · Settle and glide · Session A

Settle the wrist.
Open the hand.
Load nothing.

Six drills that restore comfortable wrist and hand range and load the tendons with isometrics only — no weight, no hard gripping.

  • Asession
  • P1Settle
  • 12:00on the clock
  • — donecompleted

Isometrics settle it

Sustained holds under moderate load can reduce tendon pain for a period afterwards. Useful before a task you cannot avoid.

Swelling limits movement

A swollen hand is a stiff hand. Elevation and gentle repeated movement move fluid better than rest does.

Warm hands work better

Tendon and joint are stiffer when cold. That is what the first minutes of every session are for.

Three couplets · two rounds · twelve minutes · hands that hold on

A

Bend

Wrist range + extension hold
A1

Active wrist flexion and extension

60 s · slow reps

Forearm on a table, hand free; move the wrist fully up and fully down, slowly.

Easier smaller range  ·  Harder hold two seconds at each end

R1R2—
A2

Isometric wrist extension hold

5 × 12 s · ×2

Palm down; press the back of the hand up into the other hand without moving.

Easier gentler press  ·  Harder 20-s holds

R1R2
B

Turn

Forearm rotation + flexion hold
B1

Forearm rotations

60 s · slow reps

Elbow pinned at the side, bent 90°; turn the palm fully up then fully down.

Easier smaller range  ·  Harder hold at each end

R1R2—
B2

Isometric wrist flexion hold

5 × 12 s · ×2

Palm up; press the hand up into the other hand and hold without moving.

Easier gentler press  ·  Harder 20-s holds

R1R2
C

Open

Fist to full open + soft grip hold
C1

Full fist to full open

60 s · slow reps

Make a complete fist, then open the hand and spread the fingers as wide as they go.

Easier smaller range  ·  Harder hold two seconds each end

R1R2—
C2

Soft grip holds

12 × 5 s · ×2

Rolled towel or soft ball; squeeze at about half effort for five seconds and release fully.

Easier gentler squeeze  ·  Harder 8-s holds

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. Pain rule: up to 4/10 during, back to your normal by the next morning, no worse week to week.
  2. Nerve and tendon glides are slid, not stretched — move to the first hint of tingling and come straight back.
  3. Numbness that wakes you at night is a nerve, not a muscle. Get it assessed, and shake the hand rather than forcing it.
  4. Thumb-base pain: stop pinching to open things. Use two hands and the whole palm while the tendon settles.

Tick it off

MovementRound 1Round 2Best
A1Active wrist flexion and extensionslow reps in 60 s —
A2Isometric wrist extension hold5 × 12 s
B1Forearm rotationsslow reps in 60 s —
B2Isometric wrist flexion hold5 × 12 s
C1Full fist to full openslow reps in 60 s —
C2Soft grip holds12 × 5 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-WRISTHAND-A