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Combined Thumb-Tucked Ulnar Deviation Stretch

BeginnerstretchTier T1

You sit at a table and gently bend your wrist toward your little finger, with your thumb beside your index finger, and hold. Then you fold your thumb into your palm while keeping the wrist bent, and hold again.

Targets: Wrist
Muscles: Flexor Carpi Ulnaris, Extensor Carpi Ulnaris

Stop if

If the self-management approach does not help your symptoms and your everyday activity is still being affected, you may need to contact your GP.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Adjust this exercise for pain and activity.
  • The suggested hold time is 3 sets of 20-30 seconds for each position.
  1. A woman seated at a table, her right forearm flat on the table and her right hand bent sideways toward the little-finger side, her thumb resting against her index finger.

    Step 1 of 3

    Gently bend your wrist towards your little finger, keeping your thumb next to your index finger. Hold.

  2. The same woman with her right wrist still bent toward the little-finger side, now with her right thumb folded into her palm.

    Step 2 of 3

    Progress by bending your thumb into your palm, keeping your wrist bent towards your little finger. Hold.

  3. A woman seated at a table, her right forearm flat on the table and her right hand bent sideways toward the little-finger side, her thumb resting against her index finger.

    Step 3 of 3

    Gently bend your wrist towards your little finger, keeping your thumb next to your index finger. Hold.

Breathing

  • Breathe normally.

Safety Information

Adjust the repetitions, frequency and choice of exercises depending on your pain and your general activity during the day, and do not overdo the exercises and flare up your symptoms. Move on only when the earlier exercises no longer feel uncomfortable. A combination of the self-management treatments (supports/braces, modifying activities, ice, exercises, kinesiotaping, medication) is more effective than each one on its own. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.