Wrist and Hand, Phase 3 · Exercise 4 of 4 WH-3 #4

Radial and Ulnar Deviation with Weight

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Strengthen side-to-side wrist motion

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose1 time a day, 10 reps each direction

You needA hammer or weighted dowel (light)

Demonstration video: Ulnar & Radial Deviation - Hammer (Dr. Christy Lee). Follow the steps on this page if the video differs.

Why it helps

Most wrist exercises only work up-and-down motion. Side-to-side motion (toward the thumb and toward the pinky) is just as important and is often stiff after injury. This exercise strengthens those side-to-side muscles.

How to do it

Radial deviation: sit with your forearm on a table, THUMB SIDE up (like shaking hands), hand off the edge. Hold the hammer by the handle with the heavy end pointing UP.
Slowly tip the heavy end forward and down a little, then lift it back UP by tilting your wrist toward the THUMB side. Do 10.
Ulnar deviation: stand with your arm hanging straight at your side. Hold the hammer by the handle with the heavy end pointing BEHIND you.
Slowly lift the heavy end up and back by tilting your wrist toward the PINKY side. Slowly lower. Do 10.
Move slow in both directions. Keep your elbow still.

Too hard? Try this

Hold the hammer closer to the heavy end (shorter lever). Or use a screwdriver instead. Or do 6 reps.

Too easy? Try this

Hold the hammer near the END of the handle (longer lever). Or hold the top position for 2 seconds.

Common mistakes

You let your forearm lift off the table (radial).
You swing your arm or bend your elbow to lift the weight.
You move too fast.

You should feel

Work in the side of the wrist and forearm.
Smooth, controlled motion in both directions.

You should not feel

Sharp pain on either side of the wrist.
Clicking or popping with the side-to-side motion.
Cramping in the hand.

Stop right away if

Sharp wrist pain on either side.
Wrist clicking, locking, or popping.
Dropping the hammer due to weakness.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program