Movement library
MobilityWristPhases 1, 2, 3, 5
Wrist flexion & extension
Wrist flexion / extension active ROM
Restores wrist sagittal arc and tendon excursion.
Setup
- Forearm on a table, hand off the edge.
Steps
- 1Move the wrist up and down slowly.
- 2Keep fingers relaxed.
Cues
- Smooth, full range — no end-range force.
Common mistakes
- Adding finger movement.
Stop rules
- Sharp pain (≥ 4/10)
- Increasing swelling during or after
- New or worsening numbness or tingling
- Color change in fingers (pale, blue, red)
- Wound opens, drains, or feels hot
- Next morning is worse than the day before
Progressions
- Add light dumbbell or band — late phase only.
Regressions
- Smaller arc.
Continue your rehab
What to do next — not a dead end
Suggestions use body region, goal, motion type, and allowed phases — not your medical record. After surgery or a flare, follow your clinician first.
Estimated time
~2–5 min as a focused practice block
10 reps · 3×/day
Equipment
None required — table or bodyweight only.
Rehab stage
Phases 1, 2, 3, 5
Generally lower load — still respect pain and swelling.
Where this shows up clinically
How phases map to healingNext best movements
Later phase or richer progression when you are ready.
Prerequisite / gentler lane
Same region and intent — usually earlier phase or lower risk.
Commonly paired with
Different primary goal, same region — typical mixed sessions.
Related movements
Similar mechanics, goals, or anatomy.
Guided exercises that use this
Step-by-step sessions that embed this movement pattern.
Keep momentum without overdoing it
Log a short check-in to protect your streak — even one quality set counts.
Scaling in plain language: Easier — Smaller arc. · Harder — Add light dumbbell or band — late phase only.Full cues ↑