Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Seated Ulnar Deviation With a Resistance Band Looped Under Both Feet

IntermediateStrengthTier T2

You sit with a resistance band pinned under both feet and gripped in one hand. With your elbow at your side and thumb up, you tilt the wrist toward the little-finger side, then return. You repeat on the other side.

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

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • 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

resistance_bands

Home Options

  • resistance band

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman seated on a chair, both feet pinning a resistance band to the floor, gripping the band's middle loop with her right hand, wrist neutral.

    Step 1 of 3

    Sit with both feet pinning the band's two ends to the floor, keep your right elbow at your side and your thumb pointing forward, and grip the band's middle loop in your right hand with your wrist in line with your forearm.

  2. The same woman, right wrist now deviated backward toward the little-finger side, held against the band's resistance.

    Step 2 of 3

    Keeping your elbow fixed at your side, move your wrist backward toward your little-finger side against the band, and hold.

  3. A woman seated on a chair, both feet pinning a resistance band to the floor, gripping the band's middle loop with her right hand, wrist neutral.

    Step 3 of 3

    Sit with both feet pinning the band's two ends to the floor, keep your right elbow at your side and your thumb pointing forward, and grip the band's middle loop in your right hand with your wrist in line with your forearm.

Breathing

  • Breathe naturally throughout both the hold and the return.

Safety Information

Keep the elbow fixed at your side and the forearm completely still throughout the whole movement, so that only the wrist moves; letting the elbow drift forward or the upper arm swing recruits the shoulder and defeats the isolated wrist action. Keep both feet pressed flat and still on the band's two ends throughout the exercise, since the band's entire resistance depends on both ends staying pinned to the floor; if a foot lifts or slides, the band loses tension and the exercise loses its resistance. Keep a secure grip on the band's middle loop through both the hold and the return; releasing the loop suddenly lets the band snap back uncontrolled toward the feet. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

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