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TrainersEye · Wrist, Hand & Thumb Health
Wrist, Hand & Thumb L
Trainer's Eye
Phase 2 · Wrist strength · Session L

Twelve in.
Every direction
measured.

Phase 2 check-in: the wrist tested in all four directions, the forearm turned and the grip retaken.

  • Lsession
  • P2Wrist
  • 12:00on the clock
  • — donecompleted

Both hands get weak

After hand or wrist pain, strength drops on both sides. Train the other hand too.

Morning stiffness tells you which

Stiffness that eases in minutes suggests wear-related change. An hour or more, with symmetrical swelling of the small joints, suggests inflammatory arthritis and needs review.

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

Up and down

Extension test + flexion test
A1

Wrist extension test

60 s · slow reps

Count clean loaded extensions in 60 s — note the load and both sides.

Easier lighter  ·  Harder heavier

R1R2—
A2

Wrist flexion test

20 reps · ×2

Twenty full-range loaded wrist curls; note where the set broke down on each side.

Easier lighter  ·  Harder heavier

R1R2
B

Turn and grip

Rotation test + grip retest
B1

Rotation test

60 s · slow reps

Count clean full pronation-to-supination turns with a hammer in 60 s, each arm.

Easier hold it nearer the head  ·  Harder longer lever

R1R2—
B2

Grip retest

10 × 5 s · ×2

Pain-free grip, same object and method; compare the effort with session 6.

Easier gentler  ·  Harder harder

R1R2
C

Hold

Carry hold test + deviation test
C1

Carry hold test

60 s · seconds held

Heaviest bags you can hold with a tall posture; count the seconds you hold them.

Easier lighter  ·  Harder heavier

R1R2—
C2

Deviation test

15/side · ×2

Fifteen clean radial and ulnar deviations; note any difference between the sides.

Easier shorter lever  ·  Harder longer lever

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. The wrist is loaded in four directions. Most programmes train two. This one trains all four.
  2. Three seconds down on every rep — the lowering is where tendon tolerance is built.
  3. Turning the palm up and down is a forearm job, and it is trained deliberately here.
  4. Ache in the muscle belly during a set is fine. Sharp pain on the bony point is not.

Tick it off

MovementRound 1Round 2Best
A1Wrist extension testslow reps in 60 s —
A2Wrist flexion test20 reps
B1Rotation testslow reps in 60 s —
B2Grip retest10 × 5 s
C1Carry hold testseconds held —
C2Deviation test15/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-WRISTHAND-L