Movement library
StrengthWristPhases 3, 5
Wrist isometrics
Multi-direction wrist isometric holds
Builds wrist stability with low joint shear.
Best for
- Wrist sprain return
- Pre-load preparation
Default dose
3 reps • 1 sets • 10s hold • 3×/week — Each direction
Avoid when
- Pain reproduced by static load
Measurement targets
- Hold time tolerated
Setup
- Forearm supported on a table.
Steps
- 1Use the other hand to resist the wrist in each direction.
- 2Hold gently 10 sec each.
Cues
- Pain-free effort, not maximal.
Common mistakes
- Maximal effort early.
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
- Move to light band resistance, then dumbbell.
Regressions
- Shorter hold.
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
~1 min if held as written
3 reps · 1 sets · 10s hold
Equipment
None required — table or bodyweight only.
Rehab stage
Phases 3, 5
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.
Related movements
Similar mechanics, goals, or anatomy.
Keep momentum without overdoing it
Log a short check-in to protect your streak — even one quality set counts.
Scaling in plain language: Easier — Shorter hold. · Harder — Move to light band resistance, then dumbbell.Full cues ↑