Wrist and Hand, Phase 2 · Exercise 4 of 4 WH-2 #4

Towel Wringing AROM

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

Functional wrist and forearm coordination

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 total (5 each direction)

You needA small dry hand towel or washcloth

Demonstration video: Elbow Towel Twist (NHS Ayrshire & Arran). Follow the steps on this page if the video differs.

Why it helps

Wringing out a wet towel uses all the muscles of the hand, wrist, and forearm together. It works on the motion used in real-life tasks: opening jars, turning doorknobs, twisting off bottle caps.

How to do it

Hold a hand towel between both hands, like you are about to wring it out.
Slowly twist the ends of the towel in OPPOSITE directions, like wringing out a wet towel.
Do NOT squeeze with full force yet. Start at about half-strength.
Hold the twisted position 2 seconds. Slowly untwist. Then twist in the OTHER direction.
Do 10 reps total: 5 twisting one way, 5 the other.

Too hard? Try this

Use a thin washcloth instead of a towel. Or only squeeze at quarter-strength. Or skip the hold.

Too easy? Try this

Use a slightly damp towel (more resistance). Or hold the twist for 5 seconds.

Common mistakes

You squeeze too hard, too soon.
You go too fast.
You shrug your shoulders to help.
You twist with sharp pain.

You should feel

Work in both hands, wrists, and forearms.
Coordinated grip and twist.

You should not feel

Sharp pain in the wrist.
A clicking or grinding feeling.
Numbness in the fingers.

Stop right away if

Sharp wrist pain.
Wrist clicking, popping, or locking.
Dropping the towel 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