Clean & Minimal AI Powered Fitness Routines
Download AppPre-Bed Wrist Relief
A short, low-impact wrist routine to reduce irritation and calm symptoms before sleep (no equipment).
Pre-Bed Wrist Relief
A short, low-impact wrist routine to reduce irritation and calm symptoms before sleep (no equipment).
Wind Down & Wrist Relief
Gentle wrist mobility, stretching, and light isometrics to calm irritated tissues before bed (no equipment). — 6 minutes.
Isometrics Last: The Calming Signal
The closing isometrics—palm-down extension and palm-up flexion—use sub-maximal tension to flush metabolic waste from the flexor and extensor compartments without aggravating irritated tissue. Ending on held contractions signals the nervous system to downregulate, making them ideal final exercises before sleep.
Why Wrist Pain Peaks at Night
Carpal tunnel and tendon irritation often intensify at night because fluid redistributes when you're horizontal and wrists curl during sleep. This sequence directly addresses that window—tendon glides mobilize the median nerve and flexor tendons through their sheaths before they're compressed for hours in a fixed position.
Six Minutes, Sequenced With Intent
The routine moves from global mobility (circles) to tissue-specific lengthening (flexor and extensor stretches) to neuromuscular control (isometrics)—a deliberate load progression that respects irritated tissue. To personalize it, spend an extra 20–30 seconds on whichever stretch reproduces your familiar tightness.