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Better Wrist Mobility and Range of Motion With These Drills

May 7, 2018

When it comes to mobility, the hip and shoulders tend to steal the show but it's important not to forget the smaller joints like ankles and wrists. 


In this post we're going to be talking about wrists and if you're like me, you know right away when the wrists start acting up. 


Positions get difficult to hold, simple exercise get challenging to do, and barbell workouts become impossible without extra wraps or scaling. 


Wrist mobility and sufficient range of motion in the wrist is important for so many things like getting into a front rack position, being able to hold a pain free overhead position, and for supporting your bodyweight in a pushup position. 


And failing to address wrist health can lead to painful positions, compensations, and re-occuring injuries. 




To help you stay on top of wrist health and keep crushing workouts we wanted to share a few of our favorite drills to improve range of motion, speed up recovery, and stay injury free.  



Dynamic Wrist Stretch


Start on all fours with your hands turned out and fingers facing you. Shoulders should be aligned with the wrists or in front of the wrist. Gently rock back until you feel a stretch through your forearm and wrists. 


Hold this position for about 10 seconds and then return back to a neutral/start position. Hang out in the neutral start position for 3-5 seconds and then repeat for reps or 1-2 minutes. 


*Above: Start Position. 


 *Above: Rocked Back Position


Note: Coach Mesha has a very common range of motion issue that doesn't allow her to rock back very far and start from a shoulders in front of wrist position. This is a great place for her to start and slowly build a bigger range of motion. 

Don't push the intensity too much and risk injury, you want it to be challenging not painful. Work with whatever you have and build with consistency. 




Forearm Mashing


Please take a second to watch this video and review notes below. 



One of the most important aspects about this drill and any rolling is to be as relaxed as possible. Focus on breathing slowly, inhaling through the nose and exhaling through your mouth. 

Tensing up will prevent the barbell from rolling deeper into the muscle. 


Use the first couple roll to scan the arm for tender spots and although I don't show this in the video, you can turn the arm over laying in the same position and work the top of the arm. 


When you find a tender spot, stop and leave the barbell on top working a few slow inhales and exhales before moving on. 


Give yourself 1-2 minutes per arm to start and utilize this as you need. 


If you type a lot, this one is great for you! 




Hand Mashing 


Start by placing a lacrosse ball on an elevated surface that you can lean your bodyweight onto like a bench or box. Place the ball under the pad of your hand (where the hand meets the wrist) and slowly scan with circular motions.