2 Daily Wrist Exercises for Mobility and Muscular Balance
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- Опубликовано: 24 июл 2024
- Whether you like to swing a golf club, impress in the kitchen, or even drive a car, wrist mobility is vital. Try this drill for healthy wrists.
Swinging a tennis racket or a baseball bat both require multidirectional wrist mobility - as do tasks like using a screwdriver, painting, and steering your car around the block.
But if you’re spending a lot of time typing at your desk and texting on your phone (i.e., pretty much everyone), chances are high that your wrists are pretty stiff.
Your wrist is surrounded by multi-joint muscles that span several different joints. For the most part, these muscles start in your forearm and cross several joints in your wrist and hand to insert onto your fingers.
This means that you’ve got to combine movements at more than one joint if you want to fully stretch or fully contract the muscles of your wrist.
The 2 exercises I teach you in this video provide a comprehensive way to work the multi-joint muscles of your wrist.
[2:13] This first technique introduces your wrist to Controlled Articular Rotations or CARs. For this exercise, you’ll keep your hand in a fist to train fully lengthened extensors and fully shortened flexors.
[3:58] In the second exercise you’ll complete another round of CARs, but this time your fingers will be flared out and extended.
This way, you’ll train fully shortened extensors and fully lengthened flexors.
If you don’t keep these muscles moving and working through their full ranges, you’re going to lose range. And because of how we tend to use our wrists all day - flexed over a keyboard, mouse, or smartphone - you might already notice that your wrist mobility is lacking.
Add in this exercise daily and both your sports performance and your dexterity performing every day activities should improve.
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it should be a warming up for every pianist. One main problem for pianists that the wrist is getting stiff while playing. Thank you so much.
My guy! I watched two of your wrist flexing videos & I felt major relief.
Thank you coach. Your knowledge shall never deteriorate. You are blessing people. God bless you.
Keep it up!
this makes so much sense. i’ve never in my life had wrist issues and going really heavy in the gym recently sometimes certain lifts makes it feel odd like i need to crack them for relief. i used to grab my forearm just below the wrist really hard and do circles and the cracks would relieve me. his explanation on why it’s important makes sense! back a few years ago i used to get dumbbells and do wrist curls in both directions and some forearms curls it helped my grip strength and wrist a lot. definitely doing a 2-3 sets of these before bed! i did it just now as i watched. i felt new fibres and warmth and relief. this is amazing man thanks
You are welcome!
Man, This video has provided me more information than my OT has in a month, Thank you currently recovering from a ulnar and radial fracture from a bullet.
Wow!
Thanks for sharing that. It means a lot to us that you watched the video and it reached you.
Please let us know if we can provide more supprot while you recover from that horrible injury.
- Coach Joshua, Team PM
Good one. Short and sweet.
Many thanks for this. I was becoming aware of decreasing wrist strength while trying to plank or do yoga. And here you are with the solution in the nick of time 😊
Glad it was helpful!
Coach E has yet to let me down. Always great, helpful info.
Enjoy your videos from wrist and ankle recovery. These help after a hard day of training in Brazilian jiu jitsu
Nice!
This feels GREAT! Thank you!
Any time!
This is exactly what I was looking for. TYSM I'm starting tomorrow 💪 and will do my best to do it 30 days. I will update how they feel after
Wonderful!
Thx a lot ..was really comforting for my elbow pain.
Nice!
Really helpful thank you 🙏💯
You are welcome😄
love ur videos they always help
Thanks!
Thanks soo much. When I first did this my hands were stiff and very tight. I felt it pulling and felt better. Rlly helpful 👍👌
Great job!
Coach E that's great exercises for my sore wrist ! Thank you!
Wonderful!
Thank You!!!!🙂
No problem 😊
Thank you so much 🙏
I have problems with my practice yoga
Alreadyi feelbetter 🙏❤️!
Happy to help!
Thank you.
You're welcome!
hoping to get my ambidexterity back, or at least the mobility in my left hand, but every bit of training and insight helps when you wanna improve right, so thanks and take my sub!^^
Thanks for following along!
You are the fuxking man.
How is no one else teaching this.
You are a life saver.
Thanks!
This is a great warmup for bowling in cricket 🏏
So true!
That feels so good!!! Just in from hoeing the veggie garden.
This is excellent. Wrist feels more mobile in just a couple minutes.
Awesome!
Wonderful
Glad that you think so :)
Swordsman here, way waaaaayyyy beyond the point of needing this for my right hand, but I noticed while trying to copy basic moves with my left that I had just about zero stopping power at the ends of my swings. Of course, this is in comparison to my right hand, which has had a decade of training, so my left was still pretty healthy. But these exercises have really been helping get my left up to speed with my right, so I just wanted to say thanks for the video.
You are welcome!
@@PrecisionMovementCoach hey I just want to say, I’m learning to write cursive, and I’m having so much trouble with the writing, but ever since I watched this video I’ve started to get like 50x better, it’s making my wrists very flexible
@@CalbDors125 awesome!
Need this for golf thanks
No doubt!
Also, check out these resources here:
www.precisionmovement.coach/golfers-elbow-treatment/
www.precisionmovement.coach/golf-warmup-exercises/
- Coach Joshua, Team PM
@@PrecisionMovementCoach wow thanks a lot will definitely due! 😊. Overwhelmed by this response. Keep it up good luck
I have just returned to playing golf and with arthritic hands my wrists have become a bit painful, I regularly spread the fingers but these exercises bring on a whole new level of wellbeing and feeling stronger. The aging process sucks, especially for those that want to keep active, so using alternative ways to fight against it is a must. taking time every day. Thanks for your help.
FORE!
@@PrecisionMovementCoach 🤣👍
A very useful video, I made something similar myself to help people with wrist pain.
🙌
Thanks for following along.
Appreciate the timestamps in the description. Also appreciate these exercises keeping my sexting game on point.
Thanks for watching :)
thank you. can you make a video about daily hip mobility exercises?
I've got you covered: www.precisionmovement.coach/?s=hip
just move it
Will be doing this for rhytm video game where you have play with pen. I cant reach corner of tablet sometimes, hope this will help. Also its normal that my hand cramps (idk of this right word,) when doing this ?
I'm glad that it is helpful!
Cramping is an indication that the muscles are weak and cannot handle the neurological demand that you are applying. The muscles will strengthen and you will increase your tolerance to cramping with time and practice.
- Coach Joshua, Team PM
Would you mind making a video on ECU tendonitis/TFCC/popping sound on forearm rotation?
Any sound on the posterior compartment of forearm/restricted supination followed by a popping sound. That would really be helpful.
Thanks for the suggestion!
In the meantime, check out this article and start doing the exercises but on the other side of your forearm than what is described in the article:
www.precisionmovement.coach/de-quervains-tenosynovitis/
The exercise featured in this video can enhance your efforts:
ruclips.net/video/kl-qf784UI4/видео.html
- Coach Joshua, Team PM
@@PrecisionMovementCoach thanks for replying....means a lot.....love from India ❤️🙏
Thanks so much for saving our wrists! I’ve been having lots of pain for the past several years due to phone and computer use .
Now my wrist and forearm are constantly cracking when I stretch them or do these exercises. On my left side, there’s no cracking at all and it’s smooth like butter.
In your experience, is the cracking a sign of irreversible damage or can it go away with these exercises?
You are welcome and thanks for watching.
Everyone is a little different but you should be able to improve the noises with exercises like this and modified use.
Keep us posted on your progress :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thanks so much, will do these daily.
I have a pain in my tendon (I think) in my bicep area! when i pronate my hand, with my humerus positioned vertical by my side and my ulna at a 45* horizontal in-front of my body. 5weeks I have the pain. I stretch it and get some release but within 5 minutes it’s back to needing stretched, as pain has returned when I pronate. I’m 52 and I do jujitsu. I do have tight wrists as I am a painter and decorator. Can you help me please. I’ve started this exercise today.
Thanks for writing to us.
Check out this article for ideas on how to begin to address the root cause of your issue:
www.precisionmovement.coach/bicep-tendonitis/
- Coach Joshua, Team PM
i’ve played video games almost everyday all day for my entire life and my left wrist is fine but my right wrist has less mobility and has epidsoes of pain especially when i “jam” it like opening a school push door or shoving somebody. will this help or do
i have a different problem
Hi!
These can definitely help and we'd like for you to try them out and let us know how it goes :)
- Coach Joshua, Team PM
i did this movement before finding this video.....wrist circle caused crackling on top of the wrist and soreness for days...been healing from strain for three months...should i go to physio or just wait??? to have it pass. i kept doing finger mobility everyday.
Did the exercises in the video help? - Coach Joshua, Team PM
Does this help gain better wrist control while playing fps games?
It will definitely help to make sure that any issues that develop from playing those games will be kept under control.
I'm not your parent but try not to spend too much time playing without breaks so that you avoid overuse issues.
- Coach Joshua, Team PM
can you give some suggestions to improve wrist flexibility
This video :) - Coach Joshua, Team PM
At 3:40 you mention that you tend to lose the grip as you are in flexion and extension. As an armwrestler I want to try and keep that grip, especially in flexion. Will these exercises help specifically with that?
They will help :)
@@PrecisionMovementCoach Thanks a lot!
I giggled at 0:33
tee hee
Can I do the first one with dumbells
It's best to do it as demonstrated. - Coach Joshua, Team PM
my pointer finger knuckle is where I experience pain while doing this exercise, it has low flexion or flexibility
Keep working on it and you will improve with time and practice :)
- Coach Joshua, Team PM
Sir, my right wrist hurts so much right now. Actually last year I started to go to work and I had to do a lot of typing work. Since then my wrist started to feel slightly uncomfortable. After some time I quit the job and the pain was almost no more. But now it's been around 10 days since I started doing yoga. And my wrist has started to hurt so much. Idk what to do. My wrist feels so stiff and it's so painful to move it. Please help me whether I should rest my wrist for sometime or start doing these exercises? Thank you.
It sounds like you have an over use issue. Are you able to modify your work tasks so that you spend less time with your hands on the keyboard or mouse unless you are actively using them? Let your arm dangle and gently shake out your wrist during these micro-breaks.
During yoga, does your wrist hurt when it is extended and you are putting pressure on it? That is to say when you have your hand flat on the floor with your wrist bent and your elbow straight. If so, you could try putting a rolled up towel or mat underneath the heel of your palm while keeping your fingers on the floor. This will increase the angle of extension and put less pressure on your wrist.
The exercises in this video will help you out but you need to examine if any of your use behaviours are provocative.
@@PrecisionMovementCoach Yes, I was able to work with my hand after I quit the job. It's just that since I started to do yoga, my wrist started to hurt. I'm using a splint right now. My wrist is better than it was in the morning but I'm still not able to do the exercise at 1:33. And now there's a bit of tightness in my whole arm upto right shoulder. Sir, Is it possible that the pain is because I strained a vein while doing the yoga? Please tell me some exercises that can relax the muscles of my arm and shoulder.
And Thank you for taking the time to reply.
The pain is definitely not because you strained a vein so you can rest easy about that. You probably strained something else. Check out this article for ideas: www.precisionmovement.coach/how-to-treat-a-sprained-wrist/
@@PrecisionMovementCoach I read the article and I think this is exactly what happened to my wrist. I'm thankful that my injury is not too bad but still it needs some time. I hope it'll get better soon.
Thank you so much sir for helping me 🙏
I have sharp pain and tightness in my pointing finger knuckle when I go into ulnar deviation with fist closed. you know maybe what the cause of the pain is. 🙏
It's hard to say why you might be experiencing that pain. Have these exercises helped?
- Coach Joshua, Team PM
@@PrecisionMovementCoach yes my wrist feels a lot smoother thank you .
Been a clarinetist for 25 years and have what my professor told me is a calcium deposit on top of my wrist. It limits flexión backward/upward. And I get pain when stretching my closed fist down. Should this not have pain? Thanks 😊
Try out these exercises and make sure to stay in a pain-free range of motion. Do them 2 - 3 times per week for 4 weeks and get back to us with a progress report :)
- Coach Joshua, Team PM
my right wrist has been really sore lately. big difference in mobility from my left 1. i cant even hold myself up against a wall
Ouch...where is the pain? When did it start? Did you suffer an injury?
@@PrecisionMovementCoach a couple of weeks ago. I didn't injure it, I actual think it's just from holding my phone all the time
Ok, sounds like an overuse issue. Have you tried taking a break from holding your phone up, holding your phone in the other hand, or finding different ways to hold your phone that aren't provocative?
@@PrecisionMovementCoach yeah been using the other hand and trying the exercises you showed in your video.
I HAVE SEVERE PAIN IN MY RIGHT WRIST . WHEN I DO THESE EXCERCISES IT AGGRVATES THE PAIN. IS THAT NORMAL?
You should not do these exercises if they cause pain or if you cannot do them in a pain free range of motion (ROM). A small ROM is better than no ROM but a painful ROM is not ok.
Did you injure your wrist? If so, how?
- Coach Joshua, Team PM
Hello. Will this increase wrist flexibility?
Yup!
Does this help the wrist become flexible?
Yup!
My wrists crack and pop loads doing this. I hope it helps them improve 😢
Thanks for trying it out and let us know how it goes :)
- Coach Joshua, Team PM
Is cracking and poping normal?
Typically yes especially if they are not associated with pain. Pieces of connective tissue can slide over each other and make noises similar to when you snap your fingers. - Coach Joshua, Team PM
Why is it so hard and I am clicking and shaking and have 0 range of motion :/? is it safe?
If I close my fingers, move hand to the out and then go down, then I get that sharp pain that I usually have in my index finger! Thank you for that!!!!! So it is not a finger problem after all? Could it be that my extensors are too tight? Or is it carpel tunnel? What do you suggest. Man I am a big fan now! thank you!
Hi and thanks for trying it out.
The exericses are safe as long as they do not cause pain. Try moving slower and smaller. Don't forget to breathe.
It's hard to say what the root cause of the issue is from our vantage point. However, you will notice changes after four weeks of practicing 2 - 3 times weekly :)
- Coach Joshua, Team PM
Bro I’m 17 I shouldn’t be searching these vids 😭😭
We are here to help :)
As a basketball player, for shooting wrist flexibility is INCREDIBLY important, and that's something that I lack
These exercises can help!
@@PrecisionMovementCoach I have one more problem, I had a injury on my right shoulder, and I still can't lift it that much. If it's just rising my shoulders no problem. But when I lift or when I shoot the basketball I have a lot of problem there and the shoulder does not go straight but away from the body(which hurts the shot a lot). What can I do for my shoulder to be comfortable?
@@N-Ice_ This is the program for you: www.precisionmovement.coach/shoulder-control-live - Coach Joshua, Team PM
@@PrecisionMovementCoach Thank you!
I lost flexion of my wrist
These exercises can help :) - Coach Joshua, Team PM
Playing an instrument brought me here.
How did the exercises go?