Fingertips-to-floor wrist extension
Graded closed-chain wrist extension with digit contact
Goal
Builds closed-chain tolerance for support tasks while keeping load easy to grade with lean.
Motion taxonomy (reference)
Also called: closed chain wrist extension bearing
Muscles — finger flexors, intrinsics, wrist extensors
Tendons — finger flexor tendons, wrist extensor tendons
Bones / joints — carpal bones, MCP joints, phalanges, radius
Indexed benefits: builds closed-chain stability · improves wrist load tolerance · supports return to support positions
Common contexts: advanced rehab · weight-bearing progression · wrist support
Best for
- Wrist load tolerance
- WB progression when cleared
- Support-surface prep
Default dose
5 reps • 5s hold • 2×/day
Avoid when
- Acute distal radius fracture
- TFCC tear without clearance
- Carpal instability
Measurement targets
- Hold seconds
- Lean distance tolerated
Setup
- Stand facing a wall or counter; place fingertips or palms lightly on the surface.
Steps
- 1Shift a small amount of weight forward until the wrist moves into gentle extension.
- 2Keep fingers long; micro-adjust load with the feet.
- 3Hold briefly, then step back to fully unload.
Cues
- Pressure is tiny at first.
- Stop if fingers tingle or go pale.
Common mistakes
- Collapsing into the hypermobile midcarpal hinge.
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
- Slightly more forward lean when symptom-free for 48 h.
Regressions
- Wall at higher height to reduce wrist angle.
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
5 reps · 5s hold · 2×/day
None required — table or bodyweight only.
Phases 3, 4
Higher load or coordination — scale range and speed.
Avoid if this sounds like you
Acute distal radius fracture
TFCC tear without clearance
Reread best-for context ↑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.
- Towel wringingstrength · moderate risk
- Wall weight bearingstrength · moderate risk
- Wrist curl (light)strength · moderate risk
- Interlaced wrist extension stretchmobility
- Towel bunchingstrength · moderate risk
- Lumbrical pressstrength · moderate risk
- Fingertip support (advanced)strength · clinician-only risk
- Thumb dynamic band pullsstrength · moderate risk
Keep momentum without overdoing it
Log a short check-in to protect your streak — even one quality set counts.