Wrist CARs
Wrist CARs (Controlled Articular Rotations) move the wrist through its full range of motion under active tension. Essential for anyone who works with their hands, types at a desk, or grips tools and equipment regularly.
Setup
- Extend one arm in front of you at shoulder height.
- Make a fist with the working hand.
- Stabilize the forearm with your other hand just below the wrist — this isolates the wrist joint.
The Movement
- Flex the wrist down (wrist flexion) as far as possible.
- Rotate the fist inward (ulnar deviation) while maintaining flexion.
- Extend the wrist up (wrist extension) through the rotation.
- Rotate outward (radial deviation) while extended.
- Return to flexion to complete the circle.
- Complete all reps, then reverse direction.
Coaching Cues
What to feel:
- The wrist moving through flexion, extension, and both deviations
- Active muscular tension controlling the path — not just spinning the wrist loosely
- Any restrictions or grinding that indicates areas needing work
Common mistakes:
- Rotating the entire forearm (pronation/supination) instead of isolating the wrist
- Moving too quickly — slow, deliberate circles
- Not gripping the forearm to isolate the joint
Tip
This is especially important if you type, use hand tools, or grip barbells/kettlebells regularly. Doing wrist CARs before and after these activities can prevent overuse injuries.
Video and animated demos coming soon.
Programming
| Parameter | Recommendation |
|---|---|
| Reps | 3–5 circles per direction, per hand |
| Sets | 1–2 |
| Frequency | Daily, especially before/after desk work |
| When to do it | Morning routine, desk breaks, pre-workout |
Progressions
- Beginner: Seated, slow circles with whatever range is available.
- Intermediate: Increase tension and irradiation — squeeze the fist harder through the movement.
- Advanced: Perform with fingers spread open instead of in a fist, maximizing tissue stretch through the entire range.