Wrist Radial and Ulnar Deviation
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Why it helps
Side-to-side wrist motion is used for everyday tasks such as pouring, typing and turning a key. After stiffness, injury or arthritis, this motion is often limited.
This pairs well with wrist flexion and extension and forearm rotation for full wrist mobility.
Step-by-Step Instructions
- Sit at a table and rest your forearm on it, with your hand and wrist over the edge and your thumb pointing up.
- Keep your forearm still and your fingers relaxed or in a loose fist.
- Slowly tip your hand up toward the ceiling, moving at the wrist (radial deviation).
- Slowly lower your hand down toward the floor, moving at the wrist (ulnar deviation).
- Move only as far as is comfortable each way. Repeat slowly.
What you’ll need Paid links
What this exercise uses, with household swaps where they work.
- Light dumbbells · Start light and build up slowly. Water bottles or food cans work to start.
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Key Form Cues
- Forearm still: Only the wrist moves; the forearm stays on the table.
- Thumb up: Keep the hand in a handshake position.
- Smooth range: Move slowly to a comfortable end range each way.
How much to do
2 to 3 sets of 10 to 15 slow reps, 1 to 2 times a day for mobility. When adding weight, 3 times a week is enough.
Progression & Regression
Regression (Make It Easier)
- Make the movement smaller
- Support the hand with your other hand to help it move
- Start with tendon glides for the fingers
Progression (Make It Harder)
- Hold a light weight, such as a small can or water bottle
- Hold a hammer near the head, then move your grip further down the handle
- Add wrist curls for wrist strength
Who it suits, and who should check first
Good fit for: wrist stiffness, wrist and hand arthritis, and later-stage rehab after wrist injury.
Check with your clinician first if: you have had a recent wrist fracture or surgery, or have pain at the base of the thumb (possible de Quervain’s).
Precautions
Move gently, without forcing.
- After a wrist fracture or surgery, follow your hand therapist’s or surgical team’s plan for when and how to start.
- Moving toward the thumb side can irritate de Quervain’s tenosynovitis; see the de Quervain’s guide.
- Mild stretching discomfort is fine; sharp pain is not.
- Stop and consult your provider if: you feel sharp wrist pain, new swelling, numbness or tingling in the fingers, or pain is worse the next day.
Frequently asked questions
What is radial and ulnar deviation?
Radial deviation tips the hand toward the thumb side; ulnar deviation tips it toward the little finger side.
Can I do this after a broken wrist?
Only when your hand therapist or surgeon says so. They will guide when to start moving and when to add weight.
How do I make wrist deviation harder?
Hold a light weight or a hammer. The further from the head you hold the hammer, the harder it is.
Video: Pure Physiotherapy on YouTube. We link to it because it shows the movement clearly; the written instructions and dosing on this page are our own general guidance.
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