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

Over the edge.
Against the band.
Onto the table.

The first unloaded wrist reps, band work for the fingers, and the first weight through the hand.

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

Weight-bearing is a skill

Taking body weight through the hand needs wrist range, strength and tolerance. It is rebuilt from the table, to the knees, to the floor.

Eccentric loading works

Slow lowering builds tendon tolerance at loads the tissue accepts. It is the backbone of every wrist tendon protocol that works.

Functional wrist range is small

Most daily tasks need far less wrist range than full — but losing the last of it changes how you push up from a chair or take weight on the hand.

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

A

Over the edge

Wrist flexion reps + extension reps
A1

Wrist flexion over the table edge

60 s · slow reps

Forearm on the table, palm up, no weight; curl the hand up and lower over three seconds.

Easier smaller range  ·  Harder light weight

R1R2—
A2

Wrist extension over the table edge

15 reps · ×2

Palm down, no weight; lift the hand fully and lower over three seconds.

Easier smaller range  ·  Harder light weight

R1R2
B

Band

Finger extension band + rhythmic squeezes
B1

Banded finger extension

60 s · slow reps

Band round all five digits; open the hand fully against it and close slowly.

Easier no band  ·  Harder thicker band

R1R2—
B2

Rhythmic ball squeezes

20 reps · ×2

Squeeze and fully release at a steady rhythm — the release matters as much as the squeeze.

Easier gentler  ·  Harder firmer ball

R1R2
C

Weight

Table palm press + angled isometrics
C1

Table palm press

60 s · slow reps

Palms flat on a table, arms straight; lean a little weight through the hands and release.

Easier less lean  ·  Harder more lean

R1R2—
C2

Isometrics at three wrist angles

6 × 10 s · ×2

Press into the hand with the wrist slightly bent, neutral, then slightly extended.

Easier gentler press  ·  Harder longer 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
A1Wrist flexion over the table edgeslow reps in 60 s —
A2Wrist extension over the table edge15 reps
B1Banded finger extensionslow reps in 60 s —
B2Rhythmic ball squeezes20 reps
C1Table palm pressslow reps in 60 s —
C2Isometrics at three wrist angles6 × 10 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-WRISTHAND-E