ClapMove · clapmove.com
Exercise handout — move better, feel better.
Ulnar Deviation Isometric
Press pinky-side of hand against resistance without moving. Builds ulnar-side strength. Use caution if you have TFCC or ECU issues.
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
none
Home Options
- bodyweight
Dosage
1
Sets
5
Reps / Time
15 sec
Rest
hold 15 seconds
Tempo
Step-by-Step Guide
Set up
- Sit comfortably
- Make a gentle fist
- Position other hand on pinky-side of fist
No image for this step. Follow the written instruction.
Step 1 of 5
Press pinky-side of fist into resistance
No image for this step. Follow the written instruction.
Step 2 of 5
Hold at mild effort (30-50%)
No image for this step. Follow the written instruction.
Step 3 of 5
Don't let wrist move
No image for this step. Follow the written instruction.
Step 4 of 5
Hold for prescribed time
No image for this step. Follow the written instruction.
Step 5 of 5
Relax between reps
Breathing
- Breathe normally
- Stay relaxed
Form Cues
- Push toward pinky side
- Keep effort MILD
- Don't force
- Breathe normally
Common Mistakes to Avoid
- Pushing too hard
- Letting wrist move
- Aggravating ulnar symptoms
- Holding breath
Safety Information
CAUTION if TFCC or ECU pain - keep effort very mild or skip.
Progressions
Increase to 20 second holds if pain-free
Regressions
Shorter holds, lighter effort
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.