This Fixes What Typing All Day Does to Your Wrists — Key Takeaways
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This Fixes What Typing All Day Does to Your Wrists
Movesmethod8mJun 25, 2026
Watch the originalDo this 10-minute wrist mobility routine at least once weekly, starting at 5 reps per movement and building to 10, to build wrist resilience for all upper-body training.
Key takeaways
Start at 5 reps per wrist movement, progress to 10 before adding frequency
Start at 5 reps per wrist movement, progress to 10 before adding frequency
- Prescribed entry point is 5 reps each movement, once weekly — increase reps before increasing session frequency.
- Range of motion is the progression metric, not load; each week's session should push slightly further than the last.
Back-of-hand push-up: regress by moving knees closer to hands
Back-of-hand push-up: regress by moving knees closer to hands
- Performing push-ups on the dorsum of the hand loads wrists in an unusual extension position — builds resilience for heavy pressing.
- Knee distance from hands is the load variable: closer = less wrist pressure, allowing gradual progression to full bodyweight.
Knuckle-press elbow extension targets dorsal wrist/forearm directly
Knuckle-press elbow extension targets dorsal wrist/forearm directly
- Press knuckles together, forearms on floor, then extend elbows upward — loads the posterior wrist capsule under active tension.
- Thumbs pinned to first two fingers increases forearm extensor engagement throughout the rep.
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In this video
- 1mWhy you need to train your wrists
- 1m1. Interlocked-finger twists
- 1m2. Wrist pull & extend
- 3m3. Fingers-to-knees floor stretch
- 3m4. Palm peel-backs
- 4m5. External-rotation lean-back
- 5m6. Finger-spread knuckle raises
- 6m7. Knuckles-together forearm extension
- 6m8. Active up & down stretch
- 7m9. Back-of-hand push-ups
- 8mMake it a daily habit
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