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Exercise handout — move better, feel better.
Towel Wring (Light)
Twist a rolled towel gently in both directions. Combines grip with rotational forearm strength.
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
- towel
No equipment? Try: Resistance band for similar twist
Dosage
2
Sets
10
Reps / Time
60 sec
Rest
controlled twisting
Tempo
Step-by-Step Guide
Set up
- Roll a hand towel lengthwise
- Hold with both hands, shoulder width apart
- Keep elbows slightly bent
No image for this step. Follow the written instruction.
Step 1 of 5
Twist the towel like wringing out water
No image for this step. Follow the written instruction.
Step 2 of 5
Rotate hands in opposite directions
No image for this step. Follow the written instruction.
Step 3 of 5
Hold briefly at end of twist
No image for this step. Follow the written instruction.
Step 4 of 5
Reverse the twist direction
No image for this step. Follow the written instruction.
Step 5 of 5
Repeat
Breathing
- Exhale while twisting
- Breathe steadily
Form Cues
- Gentle twist - don't force
- Keep wrists fairly neutral
- Both hands work together
- Smooth controlled motion
Common Mistakes to Avoid
- Twisting too hard
- Jerky movements
- Bending wrists too much
- Tensing shoulders
Safety Information
Avoid with De Quervain's, active TFCC injury, or acute tendon pain. Stop if wrist pain.
Progressions
Wet towel for more resistance, or thicker towel
Regressions
Smaller twist angle, less force
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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.