Wrist circles
Wrist circumduction
Goal
Combined plane warm-up; useful before functional drills.
Motion taxonomy (reference)
Also called: circumduction · wrist circumduction
Muscles — all major wrist flexors and extensors
Tendons — wrist flexor and extensor tendons
Bones / joints — carpal bones, midcarpal joint, radiocarpal joint, radius, ulna
Indexed benefits: improves multiplanar control · reduces stiffness · warms up the wrist
Common contexts: mobility · stiff wrist · warm-up
Best for
- General wrist warm-up
Default dose
10 reps • 2×/day — Each direction
Avoid when
- Pain reproduced in any direction
Measurement targets
- Smoothness (subjective)
Cues
- Stay within pain-free arc.
Common mistakes
- Forcing through painful sectors.
Stop if you feel
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
- Larger arc.
Regressions
- Half-circles only.
Used in(2 guided demos)
Search the exercise library with this motion's clinical label for additional guided drills that may match your plan.
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
None required — table or bodyweight only.
Phases 2, 3, 5
Generally lower load — still respect pain and swelling.
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.
Guided exercises that use this
Step-by-step sessions that embed this movement pattern.
Keep momentum without overdoing it
Log a short check-in to protect your streak — even one quality set counts.