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

  1. Extend one arm in front of you at shoulder height.
  2. Make a fist with the working hand.
  3. Stabilize the forearm with your other hand just below the wrist — this isolates the wrist joint.

The Movement

  1. Flex the wrist down (wrist flexion) as far as possible.
  2. Rotate the fist inward (ulnar deviation) while maintaining flexion.
  3. Extend the wrist up (wrist extension) through the rotation.
  4. Rotate outward (radial deviation) while extended.
  5. Return to flexion to complete the circle.
  6. 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

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

  1. Beginner: Seated, slow circles with whatever range is available.
  2. Intermediate: Increase tension and irradiation — squeeze the fist harder through the movement.
  3. Advanced: Perform with fingers spread open instead of in a fist, maximizing tissue stretch through the entire range.