Nederlands 
Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.
Adduction Wrist
Wrist adduction (ulnar deviation) is a mobility and strength exercise where you bend your hand to the little finger side (towards the ulna). The movement occurs in the frontal plane and is important for wrist stability and grip functionality. Wrist adduction is often neglected in training but is essential for complete wrist function and is used in rehabilitation after wrist injuries.
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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
- Sit down with your forearm supported on the table
- Let your hand hang over the edge
- Thumb pointing upwards (neutral position)
- Keep your forearm still
- Optional: hold hammer or dumbbell vertically
Implementation
- Bend your wrist to the little finger side (ulnar deviation)
- Move your hand towards ulna
- Move slowly and in a controlled manner
- Bend as far as comfortably possible
- Hold briefly (1-2 seconds)
- Release controlled back to neutral position
- 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.
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