Procaryote
Hand and wrist · Mobility

Maintaining the Server Position on an Unstable Surface

Maintaining the server position on an unstable surface, 3 sets, hold 20 seconds per hand

Illustration of the Maintaining the Server Position on an Unstable Surface exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per hand

Description: Stand supporting yourself on one hand placed on an unstable surface, with the knee slightly bent, pelvis stable, and trunk upright. Maintain your balance despite slight destabilizations, keeping the alignment of the ankle, knee, and pelvis.

Tips: Focus on stabilizing the pelvis and trunk, and keep your gaze fixed to better control your balance. Breathe calmly and avoid arching your back.

Progression: To progress, increase the hold time per hand by 5 seconds or add head or arm movements during the exercise.

At a glance

Goal
Mobility
Level
Intermediate
Equipment
unstable surface (balance cushion, wobble board)
Starting position
Standing, knee slightly bent, hand supported on an unstable surface
Clinical goal
Improve mobility and stability of the wrist and hand
Also known as
wrist stability on unstable surface, hand balance on unstable surface, unstable surface server position

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Hand and wrist

Median Nerve GlidingMedian Nerve Gliding, 3 sets, 8 repetitions per arm Opposition thumb-indexOpposition thumb-index, 3 sets, 10 repetitions per hand Passive Flexion of the Distal Interphalangeal Joint (DIP)Passive flexion of the distal interphalangeal joint (DIP), 3 sets, 10 repetitions per finger Passive mobilization of the proximal interphalangeal joint (PIP)Passive mobilization of the proximal interphalangeal joint (PIP), 3 sets, 10 repetitions per finger Radius Traction for Wrist MobilityRadius traction, 3 sets, 10 repetitions, controlled movement, assistance from opposite hand Totten and Hunter Median Nerve MobilizationTotten and Hunter median nerve mobilization, 3 sets, 10 repetitions, slow and controlled movement. Transverse Glide of the Median NerveTransverse glide of the median nerve, 3 sets, 10 repetitions, slow and controlled movement Ulnar and radial inclination mobilization of the wristUlnar and radial wrist inclination mobilization, 3 sets, 10 repetitions, slow and controlled return

See all hand and wrist exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.