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

Thirty sessions.
Both hands.
Within ten per cent.

Graduation: grip, pinch, range, dexterity, carry and weight-bearing — every number written down.

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

Ten per cent is the line

A grip difference of more than about ten per cent between hands, in the absence of a strong dominant side, is usually unfinished rehabilitation.

Dexterity is trainable

Fine hand skill declines with disuse and improves with deliberate practice at any age.

Splints buy time

A thumb or wrist splint reduces symptoms and protects a flare. It does not build capacity — training does.

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

A

Grip and pinch

Grip final + pinch final
A1

Grip — final test

60 s · slow reps

Pain-free grip, same object and method as session 6; compare both hands and all four tests.

Easier gentler  ·  Harder harder

R1R2—
A2

Pinch — final test

10 × 5 s · ×2

Pinch strength each side; compare with sessions 6 and 18 and note any thumb-base pain.

Easier gentler  ·  Harder firmer

R1R2
B

Range and skill

Wrist range final + dexterity final
B1

Wrist range — final test

60 s · slow reps

All four directions measured again; note any side still short of the other.

Easier smaller range  ·  Harder slower and fuller

R1R2—
B2

Dexterity — final test

20 objects · ×2

Transfer twenty small objects; time it and compare with session 18.

Easier larger objects  ·  Harder smaller objects

R1R2
C

Load

Carry hold final + weight-bearing final
C1

Carry hold — final

60 s · seconds held

Heaviest bags held tall; count the seconds and compare with sessions 12 and 24.

Easier lighter  ·  Harder heavier

R1R2—
C2

Weight-bearing — final

2 × max · ×2

Plank on the palms held to the first wrist discomfort; compare with session 24.

Easier on the knees  ·  Harder longer

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
A1Grip — final testslow reps in 60 s —
A2Pinch — final test10 × 5 s
B1Wrist range — final testslow reps in 60 s —
B2Dexterity — final test20 objects
C1Carry hold — finalseconds held —
C2Weight-bearing — final2 × max
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-WRISTHAND-AD