Dart-thrower motion
Dart-thrower's motion (radial-extension to ulnar-flexion)
Engages the most functional and stable wrist arc — preferred over sagittal motion for return-to-task.
Best for
- Functional wrist arc
- Tool & sport return
Default dose
10 reps • 2×/day
Equipment
Light pen or short tool
Avoid when
- Acute scapholunate or TFCC injury without clearance
Measurement targets
- Smoothness
- Tool tolerance (min)
Setup
- Hold a light object as if throwing a dart.
Steps
- 1Move the wrist diagonally from radial-extension to ulnar-flexion.
- 2Reverse smoothly.
Cues
- Imagine throwing a dart and pulling back.
Common mistakes
- Pure flex/ext instead of diagonal.
Stop rules
- Sharp pain (≥ 4/10)
- Increasing swelling during or after
- New or worsening numbness or tingling
- Color change in fingers (pale, blue, red)
- Wound opens, drains, or feels hot
- Next morning is worse than the day before
Progressions
- Add a light tool weight.
Regressions
- Smaller arc; no weight.
What to do next — not a dead end
Suggestions use body region, goal, motion type, and allowed phases — not your medical record. After surgery or a flare, follow your clinician first.
~2–5 min as a focused practice block
10 reps · 2×/day
Light pen or short tool
Phases 3, 4, 5
Higher load or coordination — scale range and speed.
Avoid if this sounds like you
Acute scapholunate or TFCC injury without clearance
Reread best-for context ↑Where this shows up clinically
How phases map to healingNext best movements
Later phase or richer progression when you are ready.
Prerequisite / gentler lane
Same region and intent — usually earlier phase or lower risk.
Commonly paired with
Different primary goal, same region — typical mixed sessions.
Related movements
Similar mechanics, goals, or anatomy.
Keep momentum without overdoing it
Log a short check-in to protect your streak — even one quality set counts.