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

Slide the nerves.
Never stretch them.
Feel the difference.

Three nerve glides and three forearm isometrics — the session that separates a nerve problem from a tendon one.

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

Carpal tunnel at night

Median nerve symptoms are worst at night because the wrist curls while you sleep. A splint holding it straight changes many people's nights.

Pronation and supination

Turning the palm up and down happens in the forearm, not the wrist, and it is loaded in every tool, jar and doorknob.

Cold hands

Fingers that turn white then blue in the cold and then red as they warm need a mention to a doctor; it changes what else to look for.

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

A

Median

Median glide + pronation hold
A1

Median nerve glide

60 s · slow reps

Arm out, palm up; straighten the elbow and draw the fingers back, then release — to the first tingle only.

Easier smaller range  ·  Harder hold one second at the end

R1R2—
A2

Isometric pronation

5 × 12 s · ×2

Elbow at the side; try to turn the palm down against the other hand and hold.

Easier gentler press  ·  Harder 20-s holds

R1R2
B

Ulnar

Ulnar glide + supination hold
B1

Ulnar nerve glide

60 s · slow reps

Circle of thumb and finger brought to the eye like a monocle, then away — gently.

Easier smaller range  ·  Harder slower

R1R2—
B2

Isometric supination

5 × 12 s · ×2

Elbow at the side; try to turn the palm up against the other hand and hold.

Easier gentler press  ·  Harder 20-s holds

R1R2
C

Radial

Radial glide + thumb tendon glide
C1

Radial nerve glide

60 s · slow reps

Arm down and back, palm turned away; tip the head away and back to the first tingle.

Easier smaller range  ·  Harder slower

R1R2—
C2

Thumb tendon glide

12 reps · ×2

Thumb straight out, then across the palm to the base of the little finger, and back.

Easier smaller range  ·  Harder hold two seconds

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
A1Median nerve glideslow reps in 60 s —
A2Isometric pronation5 × 12 s
B1Ulnar nerve glideslow reps in 60 s —
B2Isometric supination5 × 12 s
C1Radial nerve glideslow reps in 60 s —
C2Thumb tendon glide12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-WRISTHAND-C