Wrist and Hand, Phase 1 · Exercise 2 of 5 WH-1 #2

Wrist Active ROM in All Planes

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

Restore basic wrist motion in 6 directions

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.

Dose3 times a day, 10 reps in each motion

You needA chair or table to support the forearm

Demonstration video: Wrist ROM | Supination Pronation, Radial Ulnar Deviation, Flexion Extension (UCSF Orthopaedic Surgery). Follow the steps on this page if the video differs.

Why it helps

After an injury, the wrist gets stiff in every direction. This exercise uses gentle active movement (your own muscles doing the work) to work on motion through every direction the wrist normally moves: bending, straightening, side-to-side, and turning the palm up and down.

How to do it

Sit with your forearm resting flat on a table. Wrist and hand hang off the edge of the table.
Flexion and Extension: slowly bend your wrist DOWN (palm toward forearm), then UP (back of hand toward forearm). Move only as far as feels comfortable. Do 10 slow reps.
Radial and Ulnar Deviation: keep the forearm flat. Slowly move the hand toward the thumb side, then toward the pinky side. Do 10 slow reps each direction.
Pronation and Supination: keep your elbow bent at your side. Slowly turn your palm DOWN, then UP toward the ceiling. Like turning a doorknob. Do 10 slow reps.
Move slow. Stop right before sharp pain. A small stretch at the end is okay.

Too hard? Try this

Skip the direction that hurts most and work the others. Or do only 5 reps to start.

Too easy? Try this

Add a 3-second hold at the end of each motion. Or work into a slightly larger range as it feels safe.

Common mistakes

You move too fast.
You bounce at the end of the range.
You let your forearm lift off the table during pronation and supination.
You push past sharp pain.

You should feel

Smooth motion in all 6 directions.
A gentle stretch at the end of each motion.

You should not feel

Sharp pain in the wrist.
Clicking, popping, or locking with motion.
Numbness or tingling down the hand.

Stop right away if

Wrist clicking, popping, or locking.
Sudden weakness in the hand.
Numbness or tingling that does not go away.

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