Movement library
MobilityWristPhases 2, 3, 4
Wrist alphabet
Multiplanar wrist tracing
Combined plane mobility plus motor control.
Avoid when
- Severe pain in any plane
Measurement targets
- Time to complete A–Z (sec)
Stop rules
- Sharp pain (≥ 4/10)
- Increasing swelling during or after
- New or worsening numbness or tingling
- Color change in fingers (pale, blue, red)
- Wound opens, drains, or feels hot
- Next morning is worse than the day before
Progressions
- Hold a light pen for added feedback.
Regressions
- A–M only.
Continue your rehab
What to do next — not a dead end
Suggestions use body region, goal, motion type, and allowed phases — not your medical record. After surgery or a flare, follow your clinician first.
Estimated time
~2–5 min as a focused practice block
1×/day
Equipment
None required — table or bodyweight only.
Rehab stage
Phases 2, 3, 4
Generally lower load — still respect pain and swelling.
Next best movements
Later phase or richer progression when you are ready.
Prerequisite / gentler lane
Same region and intent — usually earlier phase or lower risk.
Commonly paired with
Different primary goal, same region — typical mixed sessions.
Guided exercises that use this
Step-by-step sessions that embed this movement pattern.
Keep momentum without overdoing it
Log a short check-in to protect your streak — even one quality set counts.
Scaling in plain language: Easier — A–M only. · Harder — Hold a light pen for added feedback.Full cues ↑