ClapMove · clapmove.com
Exercise handout — move better, feel better.
Radial Ulnar Deviation ROM
Side-to-side wrist mobility. Move toward your thumb (radial) then toward your pinky (ulnar). Important for many daily activities.
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
Home Options
- table or counter
Dosage
2
Sets
12
Reps / Time
30 sec
Rest
2 each direction
Tempo
Step-by-Step Guide
Set up
- Rest forearm on table
- Hand over edge or palm down flat
- Keep elbow still
No image for this step. Follow the written instruction.
Step 1 of 5
Slowly bend wrist toward the thumb side
No image for this step. Follow the written instruction.
Step 2 of 5
Hold for 1 second
No image for this step. Follow the written instruction.
Step 3 of 5
Slowly bend wrist toward the pinky side
No image for this step. Follow the written instruction.
Step 4 of 5
Hold for 1 second
No image for this step. Follow the written instruction.
Step 5 of 5
Return to center
Breathing
- Breathe normally
- Don't hold breath
Form Cues
- Keep forearm flat
- Move only the wrist
- Don't twist
- Smooth motion
Common Mistakes to Avoid
- Moving the whole arm
- Twisting instead of side-bending
- Going too fast
- Forcing into painful range
Safety Information
Caution with ulnar-side motion if TFCC symptoms. Stop if sharp pain.
Progressions
Hold end range 2 seconds
Regressions
Limit pinky-side (ulnar) motion if painful
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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.