Adduction Wrist

Purpose of the exercise

Mobility and strength exercise for the ulnar wrist musculature (flexor carpi ulnaris, extensor carpi ulnaris). Improves ulnar deviation range of motion, strengthens ulnar wrist stabilisers and helps recovery from wrist injuries. Also effective for complete wrist function and grip stability.

Supplies

• Table for support
• Optional: light dumbbell or hammer
• Sufficient room to move wrist

Starting position

1. Sit down with your forearm supported on the table
2. Let your hand hang over the edge
3. Thumb pointing upwards (neutral position)
4. Keep your forearm still
5. Optional: hold hammer or dumbbell vertically

Implementation

1. Bend your wrist to the little finger side (ulnar deviation)
2. Move your hand towards ulna
3. Move slowly and in a controlled manner
4. Bend as far as comfortably possible
5. Hold briefly (1-2 seconds)
6. Release controlled back to neutral position
7. Repeat the movement

Points of interest

• ✓ Keep your forearm still
• ✓ Only move your wrist
• ✓ Move slowly and in a controlled manner
• ✓ Create full range of motion
• ✓ Stay within comfort zone
• ✗ Avoid fast movements
• ✗ Do not compensate with forearm rotation
• ✗ Don't force through pain
• ✗ Don't lift your forearm

When this exercise?

This exercise is suitable in rehabilitation after wrist fractures or with limited ulnar deviation (in consultation with physiotherapist). Ideal after plaster immobilisation. Perfect for complete wrist mobility recovery. Also valuable for grip sports athletes. Suitable as daily exercise. Can be performed several times a day.