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

Tilt it.
Glide the tendons.
Move the thumb.

Sideways wrist range, the tendon glide sequence and the first thumb work.

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

Range in four directions

The wrist bends, straightens and tilts both ways. Programmes that train only bending leave half the joint unprepared.

Glides, not stretches

Nerve and tendon gliding exercises move the tissue through its tunnel. They are slid gently to the first symptom, never stretched hard.

The thumb is most of the hand

The thumb contributes roughly forty per cent of hand function. Lose it and the other four fingers cannot make up the difference.

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

A

Tilt

Deviation range + radial hold
A1

Radial and ulnar deviation

60 s · slow reps

Forearm flat, thumb up; tilt the hand toward the thumb then toward the little finger.

Easier smaller range  ·  Harder pause each side

R1R2—
A2

Isometric radial deviation

5 × 12 s · ×2

Thumb side of the hand pressed into the other hand; hold without moving.

Easier gentler press  ·  Harder 20-s holds

R1R2
B

Glide

Tendon glides + ulnar hold
B1

Tendon glide sequence

60 s · slow reps

Fingers straight, then hooked, then a full fist, then a tabletop — cycle through all four.

Easier two positions only  ·  Harder hold each two seconds

R1R2—
B2

Isometric ulnar deviation

5 × 12 s · ×2

Little-finger side of the hand pressed into the other hand; hold steady.

Easier gentler press  ·  Harder 20-s holds

R1R2
C

Thumb

Thumb circles + opposition press
C1

Thumb circles

60 s · slow reps

Draw the biggest comfortable circle with the thumb, both directions, hand relaxed.

Easier smaller circle  ·  Harder slower and bigger

R1R2—
C2

Isometric thumb opposition press

5 × 10 s · ×2

Thumb pad pressed against the index pad; press at half effort without the joint collapsing.

Easier gentler press  ·  Harder 15-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
A1Radial and ulnar deviationslow reps in 60 s —
A2Isometric radial deviation5 × 12 s
B1Tendon glide sequenceslow reps in 60 s —
B2Isometric ulnar deviation5 × 12 s
C1Thumb circlesslow reps in 60 s —
C2Isometric thumb opposition press5 × 10 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-WRISTHAND-B