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

Break the load.
Before it builds.
All day long.

Managing sustained hand load — the desk, the phone, the overhead job — plus learning to absorb a fall.

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

Keyboard load is real

Hours of low-level gripping and typing add up to a genuine tissue load even without a single injury.

De Quervain's

Pain on the thumb side of the wrist, worse gripping and lifting with the thumb, is a tendon sheath problem — common after childbirth and with heavy phone use.

Swelling limits movement

A swollen hand is a stiff hand. Elevation and gentle repeated movement move fluid better than rest does.

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

A

Desk

Keyboard break drill + sustained grip with breaks
A1

Keyboard break drill

60 s · slow reps

Type for twenty seconds, then open, spread and shake the hands out — repeat the cycle.

Easier shorter typing bursts  ·  Harder longer bursts

R1R2—
A2

Sustained grip with breaks

12 × 15 s · ×2

Grip for fifteen seconds, release fully for five — the pattern real tasks should follow.

Easier shorter holds  ·  Harder firmer object

R1R2
B

Overhead

Push-up variations + overhead press
B1

Push-up variations

60 s · slow reps

Alternate palms, fists and fingertips across the minute — three wrist positions.

Easier on the knees  ·  Harder from the feet

R1R2—
B2

Overhead press

12 reps · ×2

Press overhead with the wrists straight and stacked over the forearms, not bent back.

Easier lighter  ·  Harder heavier

R1R2
C

Lift and land

Lifting pattern + brace-and-absorb drill
C1

Lifting pattern

60 s · slow reps

Hinge and lift a bag from the floor to a shelf and back, keeping the load close.

Easier lighter  ·  Harder heavier

R1R2—
C2

Brace-and-absorb drill

12 reps · ×2

Fall slowly toward a wall and absorb it with bent elbows and a soft, spread hand.

Easier stand closer  ·  Harder stand further back

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
A1Keyboard break drillslow reps in 60 s —
A2Sustained grip with breaks12 × 15 s
B1Push-up variationsslow reps in 60 s —
B2Overhead press12 reps
C1Lifting patternslow reps in 60 s —
C2Brace-and-absorb drill12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-WRISTHAND-AB