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TFCC-Friendly Ulnar Stretch

BeginnerstretchTier T1

Gentle stretch focusing on forearm rotation rather than ulnar deviation. Safer option for those with pinky-side wrist pain.

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

Home Options

  • table or counter

Dosage

2

Sets

20 sec

Reps / Time

20 sec

Rest

gentle hold

Tempo

Step-by-Step Guide

Set up

  • Sit comfortably
  • Rest forearm on table or lap
  • Keep wrist neutral - not bent

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Keep wrist straight (not bent to either side)

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    Gently rotate forearm palm up

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Feel stretch in outer forearm

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Hold at comfortable tension

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Return slowly

Breathing

  • Breathe normally
  • Stay relaxed

Form Cues

  • Keep wrist neutral
  • Don't push into pain
  • Focus on comfort
  • Gentle stretch only

Common Mistakes to Avoid

  • Bending wrist toward pinky side
  • Pushing into pain
  • Holding too long if uncomfortable

Safety Information

Stop if ulnar-side pain increases. Designed to avoid aggravating TFCC.

Progressions

Slightly longer hold if comfortable

Regressions

Shorter hold, less rotation

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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.