Wrist CARs
Wrist CARs (controlled articular rotations) systematically move the wrist through every plane of motion — flexion, extension, radial and ulnar deviation — in one continuous, tension-filled loop. Daily practice maintains wrist joint health and reveals restrictions before they become painful.
Setup
- Extend one arm in front of you, elbow straight, and make a fist. Create tension through the forearm by squeezing the fist tightly.
- Slowly flex the wrist (knuckles toward the floor), then deviate toward the pinky side (ulnar deviation).
- Continue into extension (knuckles toward the ceiling), then deviate toward the thumb side (radial deviation).
- Complete the full circle smoothly and continuously. After all reps, reverse the direction.
Coaching Cues
What to feel:
- The wrist moving through every available degree of motion in a smooth circle
- Tension in the forearm muscles as they control the movement
Common mistakes:
- Letting the elbow bend or the shoulder rotate to compensate for wrist limitations
- Moving too fast and losing the controlled, deliberate quality
- Making the circles too small — aim for the largest controlled circle possible
Tip
Pair wrist CARs with shoulder CARs in your daily morning routine. Two minutes of CARs for each major joint is one of the best investments you can make in long-term joint health.
Video and animated demos coming soon.
Programming
| Parameter | Recommendation |
|---|---|
| Reps | 5 per direction, per hand |
| Sets | 1-2 |
| Tempo | 10-15 seconds per full circle |
| Frequency | Daily |
| When to do it | Morning routine, pre-workout, desk breaks |
Progressions
- Beginner: Loose fist with minimal tension; focus on learning the circular path.
- Intermediate: Full-tension fist as described, with slow and controlled circles.
- Advanced: Perform with fingers extended and spread, or from a quadruped position with hands on the floor.