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TrainersEye · Wrist, Hand & Thumb Health
Wrist, Hand & Thumb Y
Trainer's Eye
Phase 5 · Function and return · Session Y

Onto the floor.
Onto the hands.
All the way down.

Phase 5 opens with full weight-bearing — crawling, planking and pressing on a wrist that can take it.

  • Ysession
  • P5Return
  • 12:00on the clock
  • — donecompleted

Post-fracture stiffness

After a wrist fracture, range and grip return with graded loading. The window is long, but early movement helps.

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.

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

Progress

Weight-bearing progression + full plank
A1

Weight-bearing progression

60 s · slow reps

Shift from table, to knees, to full plank position — go to the level you control and hold.

Easier table level  ·  Harder full plank

R1R2—
A2

Full plank on the hands

4 × 30 s · ×2

Straight-arm plank on the palms; weight spread, fingers gripping, wrists comfortable.

Easier on the knees  ·  Harder longer holds

R1R2
B

Crawl

Bear crawl + crab walk
B1

Bear crawl

60 s · steps to beat

Knees an inch off; crawl forward and back on the palms — count the steps.

Easier bear plank hold  ·  Harder slower and lower

R1R2—
B2

Crab walk

12 steps · ×2

Hips up, fingers pointing back; walk on hands and feet — the reverse wrist load.

Easier hips lower  ·  Harder hips higher

R1R2
C

Press

Push-up + down-dog to plank
C1

Push-ups

60 s · slow reps

Full push-ups with the weight through the whole palm, elbows at 45°.

Easier on the knees  ·  Harder feet elevated

R1R2—
C2

Down-dog to plank

12 reps · ×2

Hips high, then shift forward into a plank and back — loading the wrist through range.

Easier on the knees  ·  Harder slower

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. Rehearse the real task — the jar, the tool, the keyboard, the racket — slowly first, then at pace.
  2. Speed and dexterity last: accuracy first, then quickness.
  3. Set the workstation after the hand is strong, not instead of it.
  4. Keep two grip sets a week for life. Hand strength fades within weeks of stopping.

Tick it off

MovementRound 1Round 2Best
A1Weight-bearing progressionslow reps in 60 s —
A2Full plank on the hands4 × 30 s
B1Bear crawlsteps in 60 s —
B2Crab walk12 steps
C1Push-upsslow reps in 60 s —
C2Down-dog to plank12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-WRISTHAND-Y