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Exercise handout — move better, feel better.
Neutral Wrist Carry Hold
Hold a light object with wrist in neutral position. Teaches wrist control and builds grip endurance safely.
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
dumbbells
Home Options
- backpack or water bottles
- dumbbells
No equipment? Try: Soup can, Small bag
Dosage
2
Sets
30 sec
Reps / Time
30 sec
Rest
hold 20-40 seconds
Tempo
Step-by-Step Guide
Set up
- Hold a light dumbbell or water bottle
- Stand with arm at side
- Keep wrist perfectly straight, not bent
Step 1 of 5
Hold the weight with wrist neutral
Step 2 of 5
Don't let wrist bend up or down
Step 3 of 5
Arm hangs relaxed at side
Step 4 of 5
Focus on wrist control
Step 5 of 5
Hold for 20-40 seconds
Breathing
- Breathe normally
- Stay relaxed
Form Cues
- Wrist stays straight
- Light grip
- Relax shoulder
- Breathe normally
Common Mistakes to Avoid
- Wrist bending
- Grip too tight
- Shoulder tensing up
- Weight too heavy
Safety Information
Start very light. Good transition to carrying exercises.
Progressions
Progress to farmer carry walking
Regressions
Use lighter object or shorter hold
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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.