Slow on purpose
Slow every rep until you could stop at any instant; the slower you move, the easier it is to notice where comfort ends.
Gentle movement
When your wrist feels off, keep movement slow, small, and light.
This page gathers general principles for staying active when your wrist feels tight or slightly off: move slowly, keep the range small, stay inside a pain-free range, pause in neutral, and practice little and often. These are general movement ideas, not medical advice; if pain, numbness, or swelling appears, follow the stop conditions first and seek professional advice.
General principles
Slow it down, shrink it, keep it pain-free.
Start small
Begin with a small range and widen it only when it feels easy and steady; a comfortable small range today beats a forced big one.
Stay in the pain-free range
Treat "no pain" as the only boundary: a mild stretching feeling is fine, while pain, numbness, or tingling means stop.
Little and often
Short and frequent suits an uncomfortable wrist better.
Instead of one long session, spread a few minutes of movement across the day. Hold the phone sideways with the screen down, stay still for the 3-second calibration, and the app counts extension and flexion separately; the next rep only unlocks once you are back in neutral - exactly the unhurried rhythm gentle movement needs.
- Check that moving is okay first. If a stop condition appears - pain, numbness, or swelling - handle it with the "When to stop safely" guide before talking mobility.
- Linger in neutral a beat. The next count unlocks only after the neutral zone, so the pause is part of the movement.
- Follow the cues. Haptic and spoken cues tell you how counting is going, so you don't have to watch the screen.
- Keep the rhythm offline. Calibration, counting, and local summaries need no network, and the free mode needs no account.