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

Six sessions in.
Measure the range.
Test the grip.

Phase 1 check-in: wrist range, pain-free grip, pinch and the thumb's full opposition.

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

Grip strength predicts more than grip

Grip strength is associated with cardiovascular risk, disability and mortality across large international studies. It is a whole-body marker.

Pinch differs from grip

Key pinch, tip pinch and three-point pinch are separate abilities. They fail separately and are trained separately.

Flares are normal

A flare that settles within 24–48 hours is sensitivity, not new damage. Hold the level, do not stop.

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

A

Range and grip

Wrist ROM test + pain-free grip test
A1

Wrist range test

60 s · slow reps

Move through flexion, extension and both tilts; note how far each goes and compare hands.

Easier smaller range  ·  Harder slower and fuller

R1R2—
A2

Pain-free grip test

10 × 5 s · ×2

Squeeze a rolled towel, increasing until the first hint of pain; note the effort each side.

Easier gentler  ·  Harder harder

R1R2
B

Glide and pinch

Tendon glide test + pinch test
B1

Tendon glide test

60 s · slow reps

Cycle the four glide positions for the minute — count complete clean cycles.

Easier two positions  ·  Harder hold each position

R1R2—
B2

Pinch test

10 × 5 s · ×2

Pinch a book between thumb and index; note the effort and any thumb-base pain.

Easier thinner book  ·  Harder heavier book

R1R2
C

Thumb

Opposition test + isometric endurance
C1

Thumb opposition test

60 s · slow reps

Touch the thumb to each fingertip and then to the base of the little finger — note how far it reaches.

Easier fewer targets  ·  Harder eyes closed

R1R2—
C2

Isometric endurance hold

3 × 25 s · ×2

Wrist extension hold against the hand for twenty-five seconds, breathing throughout.

Easier shorter holds  ·  Harder firmer press

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 range testslow reps in 60 s —
A2Pain-free grip test10 × 5 s
B1Tendon glide testslow reps in 60 s —
B2Pinch test10 × 5 s
C1Thumb opposition testslow reps in 60 s —
C2Isometric endurance hold3 × 25 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-WRISTHAND-F