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Tray-Ball Wrist Circles

BeginnerMobilityTier T0

You sit and carry a light round tray flat on your open palm with a small ball on it. You make small wrist circles so the ball rolls around the tray.

Targets: Wrist

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

chair

Home Options

  • chair + small ball

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit upright on a plain chair with both feet flat on the floor, rest the left hand on the left thigh, hold the right forearm level in front of you with the elbow bent, and place the open right palm under the middle of a light round tray.
  • Put one small ball on the tray; the ball is placed before the first circle and is not held or pressed.
  1. A seated man carrying a light round tray flat on his open right palm, a small ball near the thumb-side edge of the tray and the tray tipped slightly toward that edge.

    Step 1 of 5

    Sit with your right palm under a light tray and a small ball on it. Make a small wrist circle so the ball rolls toward the thumb side of the tray, staying clear of the rim.

  2. The same seated man with the tray tipped slightly toward the edge nearest his fingertips and the small ball toward that edge, clear of the rim.

    Step 2 of 5

    Keep the small wrist circle going so the ball rolls on toward the fingertip side of the tray, staying clear of the rim.

  3. The same seated man with the tray tipped slightly toward its little-finger edge and the small ball toward that edge, clear of the rim.

    Step 3 of 5

    Keep circling so the ball rolls on toward the little-finger side of the tray, staying clear of the rim.

  4. The same seated man with the tray tipped slightly toward the edge nearest his wrist and the small ball toward that edge, clear of the rim.

    Step 4 of 5

    Keep circling so the ball rolls on toward the wrist side of the tray, staying clear of the rim, then on round to the thumb side.

  5. A seated man carrying a light round tray flat on his open right palm, a small ball near the thumb-side edge of the tray and the tray tipped slightly toward that edge.

    Step 5 of 5

    Sit with your right palm under a light tray and a small ball on it. Make a small wrist circle so the ball rolls toward the thumb side of the tray, staying clear of the rim.

Safety Information

The ball must not touch the edge of the tray; keep a clear gap between the ball and the rim. Use caution: keep the circles small, with the tray tipped only a little and the wrist well short of an extreme end position. 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.