Wrist side-to-side
Wrist radial / ulnar deviation
Goal
Restores frontal-plane wrist motion needed for hammering, steering, racquet sports.
Motion taxonomy (reference)
Also called: wrist side to side
Muscles — extensor carpi radialis longus/brevis, extensor carpi ulnaris, flexor carpi radialis, flexor carpi ulnaris
Tendons — wrist deviation tendons
Bones / joints — carpal bones, radiocarpal joint, radius, ulna
Indexed benefits: improves side-to-side control · restores functional wrist arc · supports tool use
Common contexts: functional reach · tool use · wrist stiffness
Best for
- Tool use
- Sports return
Default dose
10 reps • 3×/day
Avoid when
- TFCC pain reproduced by ulnar deviation
Measurement targets
- Radial deviation (deg)
- Ulnar deviation (deg)
Cues
- Forearm doesn't twist.
Common mistakes
- Rotating the forearm.
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
- Add light tool grip during motion.
Regressions
- Smaller arc.
Used in
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 · 3×/day
None required — table or bodyweight only.
Phases 2, 3, 5
Generally lower load — still respect pain and swelling.
Where this shows up clinically
- Wrist sprain or ligament irritation
- Ganglion cyst (wrist or hand)
- General stiffness after immobilization
Next 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.