Unlock Wrist Freedom: CARS Exercises for Fluid Joint Mobility

Wrist mobility is essential for many daily activities and critical for fall safety. When falling, your hands instinctively reach out to break the impact. Flexible, strong wrists are better able to absorb this force without injury.

Why Wrist Mobility Matters

Fall Protection: The wrist is the first point of impact during a forward fall. Limited wrist mobility increases the risk of fracture. Flexible wrists can angle to distribute impact forces.

Assistive Device Use: Proper use of canes and walkers requires good wrist mobility. A stiff wrist cannot adjust to the angle needed for effective support.

Daily Function: Dressing, cooking, cleaning, and personal care all require multi-planar wrist movement.

Wrist CARS Exercise

Setup: Sit or stand with your arm extended forward, palm facing down. Make a loose fist.

Movement: Slowly rotate your hand at the wrist, imagining drawing circles in the air with your fist. Move through the largest comfortable range of motion.

Direction: Perform 5 circles clockwise, then 5 counterclockwise. Repeat with the other hand.

Variation with Open Hand: Perform the same circles with your hand open and fingers extended. This increases the range of motion.

Additional Wrist Exercises

Wrist Flexion/Extension: With arm extended and palm up, gently bend your wrist up (extension) and down (flexion). Hold each position for 5 seconds.

Wrist Deviation: With palm down, move your hand side to side (ulnar and radial deviation).

Prayer Stretch: Place palms together at chest height. Slowly lower your hands while keeping palms together.

Protocol

Perform wrist CARS daily, especially before activities that require hand strength or weight-bearing through the hands.

Takeaway

Wrist CARS maintain the mobility needed for safe fall response and effective assistive device use. Don't overlook your wrists in your exercise routine.