Wrist Rotations

Wrist
Written By David Song

WRIST ROTATIONS

This is a wrist mobility exercise that can be used as a warm up prior to your upper body exercise. Raise your arms so that they are straight in front of you and rotate the wrists. Aim to create the largest rotation possible within tolerable limits. You may complete 5-8 repetitions in one direction before alternating to the opposite direction (clockwise vs counter-clockwise).

Structures Involved:

  • Wrist Joint

  • Triangular Fibrocartilage Complex

  • Distal Radioulnar Joint

  • Carpal Tunnel

Related Conditions:

  • Wrist Impingement

  • TFCC Tear

Related Exercises

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Stick Supination RAIL
Wrist, Wrist Supination, Wrist Supinator, Elbow, Elbow Supinator, Elbow Supination, Wrist Isometric Exercise, Elbow Isometric Exercise, Wrist End Range Strengthening, Elbow End Range Strengthening, Supinator, Biceps Brachii
Stick Supination RAIL
Wrist, Wrist Supination, Wrist Supinator, Elbow, Elbow Supinator, Elbow Supination, Wrist Isometric Exercise, Elbow Isometric Exercise, Wrist End Range Strengthening, Elbow End Range Strengthening, Supinator, Biceps Brachii
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Stick Pronation PAIL
Wrist, Wrist Pronation, Wrist Supinator, Wrist Isometric Exercise, Wrist End Range Strengthening, Wrist Mobility, Wrist Flexibility, Elbow Flexibility, Elbow Mobility, Elbow Pronation, Elbow Supinator, Elbow Isometric Exercise, Elbow End Range Strengthening, Biceps Brachii, Supinator
Stick Pronation PAIL
Wrist, Wrist Pronation, Wrist Supinator, Wrist Isometric Exercise, Wrist End Range Strengthening, Wrist Mobility, Wrist Flexibility, Elbow Flexibility, Elbow Mobility, Elbow Pronation, Elbow Supinator, Elbow Isometric Exercise, Elbow End Range Strengthening, Biceps Brachii, Supinator
Wrist, Wrist Pronation, Wrist Supinator, Wrist Isometric Exercise, Wrist End Range Strengthening, Wrist Mobility, Wrist Flexibility, Elbow Flexibility, Elbow Mobility, Elbow Pronation, Elbow Supinator, Elbow Isometric Exercise, Elbow End Range Strengthening, Biceps Brachii, Supinator
Stick Supination PAIL
Wrist, Wrist Supination, Wrist Pronator, Pronator Quadratus, Pronator Teres, Elbow, Elbow Supination, Elbow Pronator, Elbow Isometric Exercise, Wrist Isometric Exercise, Wrist End Range Strengthening, Elbow End Range Strengthening, Elbow Mobility, Wrist Mobility, Elbow Flexibility, Wrist Flexibility
Stick Supination PAIL
Wrist, Wrist Supination, Wrist Pronator, Pronator Quadratus, Pronator Teres, Elbow, Elbow Supination, Elbow Pronator, Elbow Isometric Exercise, Wrist Isometric Exercise, Wrist End Range Strengthening, Elbow End Range Strengthening, Elbow Mobility, Wrist Mobility, Elbow Flexibility, Wrist Flexibility
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Wrist Strengthening, Wrist Supination, Wrist Supinator, Wrist, Finger, Finger Flexion, Finger Flexor, Grip Strength, Thumb, Thumb Strengthening, Supinator, Biceps, Biceps Brachii, Adductor Pollicis, Flexor Pollicis Brevis, First Dorsal Interossei
Dowel Isometric Supination
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Dowel Isometric Supination
Wrist, Wrist Strengthening, Wrist Stability, Wrist Supination, Wrist Supinator, Supinator, Biceps Brachii, Biceps
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Dowel Ulnar Deviation
Wrist, Ulnar Deviation, Extensor Carpi Ulnaris, Flexor Carpi Ulnaris, Wrist Strengthening
Dowel Ulnar Deviation
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Wrist Flexor Tendon Gliding
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Finger Flexion, Finger Flexor, Finger Mobility, Carpal Tunnel, Common Wrist Flexors, Flexor Digitorum Profundus, Flexor Digitorum Superficialis, Wrist, Wrist Extension
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Seated PNF Pronator Stretch
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PNF Pronator Stretch
Pronator Teres, Wrist Pronation, Wrist Pronator, Wrist, Wrist Stretch, Pronator Quadratus, Wrist Flexibility
PNF Pronator Stretch
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Banded Straight Bar Pronation
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David Song
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Assisted Wrist Rotations
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Towel Wrist Rock