Hey, thanks so much for making this video. I've been doing this routine every day for the last six months to address severe pain in my wrists and horrible mobility (I don't even remember how I found it)...I realize you didn't make this video with physical therapy in mind, but my hands and wrists are literally in 10X better shape than they were half a year ago.
Thanks for asking. I would say so. I've broken them both a couple times, so they've always been very tender. As a result of the pain, I babied them and moved them as little as possible; I've since learned this just made things worse. Just a year ago, I couldn't do 10 regular push-ups without wincing. Now I can do plyo and handstand push-ups with no trouble (from my wrists...the rest of my body doesn't enjoy it too much :)).
I do these wrist warm-ups every day. I'm a yoga instructor and I've incorporated some of them into my classes. I realize now that wrist warm-ups are a blind spot in yoga -- we do lots of catarunga (push ups) and arm balances without warming up at all. There are plenty of wrist problems in the community and yet I have never been to a class with wrist warm ups.
Holy cow, everyone should be doing these! I had double carpal tunnel surgery four years ago and have had a lot of trouble in yoga lately. This is going to be a game changer for me. Thank you!
As we spend more and more time with our hand gripping phones and such, it's really important to stretch them back the other way sometimes. Be gentle with it, starting out, but it can definitely help with the RSI.
Thank you so much for this video. As a professional musician I'v been straggling with wrist pain/weakness for years trying all kind of different methods. This video is the first thing that actually made a difference. Keeping my wrists stronger and with growing mobility. I've been showing this to all my musicians friends and they all love it. Thank you again.
Im starting these exercises at age 40. My wrists are in rough shape. Basically I climb trees at work using ropes. I've done this type of work for over 15 years. I also have a few old wrist injuries from snowboarding. I started slow at first, but now, after a few weeks, I feel sooo much better. Thank you for putting this info out there!!
Thank you for this video. For years I had stopped doing push-ups and yoga because of wrist pain. My x-rays were always normal so my doctors couldn't help me. About a year ago I tried your routine and my pain melted away. I just repeat the routine every few weeks for maintenance, and I can do all my normal activities without wrist pain. Thank you so much!
Hey man, just wanted to say that this video was EXTREMELY useful for me. I've been breakdancing for the last five years and I've been doing rings for the last 6 months or so and I didn't realize how much pain my wrists were perpetually in until I started doing these stretches and it started to DECREASE the pain. I've been doing them for the last seven days or so and they've been so helpful! Thanks again, man. This video was a lifesaver :)
Last year I saw a GMB article about rings, and set a goal to get a muscle up. I ordered the rings, but couldn't wait to start something right that day, so I started on handstand work! So this wrist warmup became my first real intro to GMB. I've now been doing it very often for over a year, and my wrists feel like they could do anything. So much stronger than I thought wrists could be! It's fun to feel free to try things without fear of injury. I taught this warmup to a friend who loves to work out but has trouble with wrist mobility. So simple and "boring", but really works.
Hey I've been doing this routine now for over a year before every planche/handstand training and I never felt any pain in my wrists. It also helped me with false grip for rings and bar. This routine is awesome, thank you!😍
Over time with consistent work you should be able to straighten your arms. Work on it a little bit each day and just be conscious of not pushing too hard too quickly.
Fingers Pulsing 0:53 Palm Pulsing 1:30 Side-to-Side Palm Rotations 2:05 Front Facing Elbow Rotations 2:32 Side-to-Side Wrist Stretch 3:11 Rear Facing Wrist Stretch - Palms Down 3:44 Rear Facing Wrist Stretch - Palms Up 4:30 Rear Facing Elbow Rotations 4:50 Forward Facing Wrist Stretch 5:37 I copied and pasted this from RSI Self Treatment. Not to be an attention seeker but to be helpful to those that sort through the comment section by new.
I'm crying right now. You just don't know how helpful this video to relieve my wrist pain due to a bad exercise posture. I've been suffering from this for 4 months already. Thank you so much.
Holy heck this change the game from my wrists point of view. I have been having consistent pain in my elbow going down to my hands and after doing this for a few days it's night and day
These were so helpful! I’m a violinist and I used this exercises a day after playing a bunch of hours - my hands were tired and tight, and now feel refreshed.
After many years of gym workouts , this will be an asset to my workout for one of the most overlooked body parts .healthy strong wrist are so,important yet taken for granted for heavy lifting .. thank you for this wrist dynamic series !!!
@@gmbfit As it’s said strength is built on a foundation of mobility and flexibility and your entire series is amazing ! So I take that aspect of my workout very seriously . I had a wrist injury that happened very passively last year and it’s only then did I realize how much it hindered me from things I love - pull-ups and also playing the piano . Hence I think this “ wrist series “ is gonna be vital for these pursuits . Thanks so much
@@nisookh Awesome - yeah, also really important for musicians :) I play some guitar, but completely understand the need to keep your hands and wrists feeling relaxed and tumble.
@@gmbfit so awesome on the guitar . Yes 👍🏼 I agree many things we need our hands and don’t realize how precious the connective tissues - wrist , forearm and hand health for all these activities . Piano playing , heavy gym days , and also heavy farmer walks at times. On my off days I do close grip push-ups and these will be vital to warm up my wrist very good prior . It is easy to ignore these small basic movements can make a huge difference in one’s overall performance in the gym etc.
I am so grateful that I found this video a little over a year and a half ago. It introduced me to your exceptional company, and I have purchased several of your programs. I now do this routine nearly every day prior to handstand work, P Bar, or ring training. I have shared this video with several friends who have complained of wrist trouble in handstand or B-Boy work... more people need to warm up that trash with some GMB action, a little warm up saves a lot of frustration with better performance, increased mobility, and injury prevention!
This detailed video is excellent for anybody working on GMB elements. These 9 contain the variations that are in the final Elements warm-up exercise, but also give you some extras to play with and some food for thought. I may start working with this exact set in my Elements warm-up, because one of the main reasons I wanted to work with Elements is my many finger, hand and wrist injuries.
Great video! One thing to note though is if we need to have a doctors approval that message should be included at the start of the video to avoid someone getting injured
Thanks for putting this video together. I found the discussion of precisely which knuckles and parts of the hands to bear weight on to be especially helpful, and moving the hands closer to the knees for the rear bending exercise. I've been using this wrist routine and the other exercises found in the GMB Floor 1 Warm Up for a few weeks and I'm feeling good results. Because my wrists are so rigid, a few of the workouts I've modified to do against a wall because its feels more controlled, but I'll move them to the floor when progress permits. I can't bend my palm back 90 degrees, so it interferes with hand balancing workouts. But I hope to continue my progress and attain a "flat plane bend" of the wrist in another month or two.
Thank you so much for these exercises. I have been practicing yoga for 2 years now. While I have mastered so much, my hands and wrists have always been a problem. I knew I needed to work on this but didn't know what to do. Now I do!! I am working up to handstand and this is another tool I can use to strengthen those areas that are still weak.
I think push ups and side crow attempts have hurt my wrists a little bit. I use floor handles for pushups. If I stop practicing side crows I won’t be able to do them anymore. Based on comments I will keep following this wrist program. It makes the wrists feel better right away. Thanks!
Great wrist prep. I'll definitely add these. You guys are awesome! I've been making consistent progress without injury since I found you! The progress is fastest when I actually follow all of your advice, which isn't all the time;-)
Hey there! I’ve been slowly picking these mobility exercises along with the ankle, spinal, hip and shoulder, and it’s been doing great for me! But I’d also like to inquire about whether or not I should do this before or after a workout! For context, I practice Historical European Martial Arts (HEMA), a full body contact martial art! I’ve read around and it’s mentioned that it’s best for these sort of dynamic mobility exercises to be done after when the muscles are warmed up and deeper stretches can be achieved, but I’d like to also just get your opinion! Additionally, would this also be better before or after a calisthenics/gym/run workout? Thank you for your time in reading this and I hope to hear from you soon!
This is a great warm up sequence! I finally have my wrists mostly pain free and I'm certain this sequence will help me a lot in progressing on handstand pushups and walks. Thank you!
Feel like everyone who works on a computer should do these. Just found it, my wrists were a bit sore and already feel better. I want to look after my hands and wrists too because I play piano as well... wrists are so important!
@@gmbfit working from home now I have to use my laptop. At work the setup is designed to be a bit better for our wrists so I imagine a lot more people will end up where with the lockdown
I get a lot of pain and stress in my left wrist and forearm while working out due to breaking an arm which resulted in me losing some of my wrist rotation a few years back, hopefully this helps to strengthen my wrist and reduced the strain
Injuries can make things more difficult, but with time and patience, you can do a lot to restore your strength and range of motion. Just don't give up on it. It's worth the effort.
If I wanted to grease the groove for freestanding handstands should I do this wrist prep every time prior to a handstand training session? I was thinking of having a session last for around 10-15 minutes every two to three hours. Oh and nice video by the way!
Glad you liked it. And yes, especially if you're going to be spending that much time on your hands over the course of the day, I would recommend at least doing an abbreviated version of this each time. You'll find it really helps reduce the fatigue and soreness.
Our full programs include all the necessary warm-ups for elbows and other joints that are under stress in the workouts. We just posted this one here because we have a lot of questions about wrist pain and wrist warm-ups. The most important thing for your elbows is to ensure proper alignment when performing push-ups. We did make a video about push-up form, and you can find it on our channel.
Hey I love the video! I currently play basketball and I can’t make a 90 degree angle with my hand when I go to shoot a basketball. It actually gives me a really tight feeling in my upper forearm. Did you thing these stretches will help me achieve 90 degree flexion again?
It'll probably get you close than you are now. Just go to the angle that's comfortable for you and gives just a bit of stretch. Be consistent, and you'll notice your range of motion improves over time.
Hi, thanks for the routine. A few days ago, I started a full body routine, including push-ups (each 3 days). My wrists hurt a little (in extension) doing the push-ups day, but I was ready for the next push-ups day. However, I decided to improve my wrists strengh (because I thing flexibility and mobility is ok) practising this routine everyday. I tried not to be hard on my wrist, but nevertheless they hurt more than before even without doing push ups. It's like if my bones touch each other and don't allow the complete extension movement. I know you recommended not to practise the routine while feeling pain, but I read a lot of comments of people who felt better after practise it (even when they used to feel pain continually). Whay do you recommended me? Maybe practise another more carefully excercises? Thanks!
Will these help my sore heels/palms of hands from doing prallettes and beginners handstand exercises. Or should I just pause training incl. these wrist movements.
Great routine! I'm doing ashtanga and Im wondering when is best to do this, just before all the hand stand exercises part of the flow or in the beginning of the entire practice? Or both?
You can experiment and see what works best in your practice. It's probably easiest just to add at the beginning of your practice, but it's nice to keep things flexible and see what works for you.
Periodically I suffer of medial epicondylitis caused by hyperflexibility in my polses and elbows (I am a guitarist and climber). My doctor said I should perform exercises to reinforce the muscles around my polses. I tried this warmup and I really like it but I can feel the inflammated tendon activate (no extreme pain) expecially in the rotation exercise. Would you maybe have some suggestions for me? Thank you in advance 😊
If there's no pain but you can "feel" the area, I'd suggest dialing things back slightly. Give yourself permission to do less than what's programmed and reduce the range of motion. Rest until you're fully recovered in between reps. This might look like working for only 10-15 seconds and taking a 30 second- 1 minute break until you start moving again. Always default to the recommendation of your doc. :)
Rear facing wrist stretch-palms up. @4:30 is impossible for me. Too tight. Currently doing it nearly flat hands and arms bent against a wall instead. Any advice?
Wow, why exactly haven't I seen this before? Anyway, thanks Ryan for another awesome tutorial! Although I've been working on the parallettes and the rings following P1 and R1 my handstands and tuck planche attempts still feel fairly uncomfortable in my wrists/hands. I guess I should incorporate this warm-up into my routine:)
![Noob To Max With DRAGON REWORK In Blox Fruits [FULL MOVIE]](http://i.ytimg.com/vi/LnBMOinoOvA/mqdefault.jpg)
Hey, thanks so much for making this video. I've been doing this routine every day for the last six months to address severe pain in my wrists and horrible mobility (I don't even remember how I found it)...I realize you didn't make this video with physical therapy in mind, but my hands and wrists are literally in 10X better shape than they were half a year ago.
+Three Storm Fitness That's fantastic!
How r they now? 100% healed?
Thanks for asking. I would say so. I've broken them both a couple times, so they've always been very tender. As a result of the pain, I babied them and moved them as little as possible; I've since learned this just made things worse. Just a year ago, I couldn't do 10 regular push-ups without wincing. Now I can do plyo and handstand push-ups with no trouble (from my wrists...the rest of my body doesn't enjoy it too much :)).
Three Storm Fitness LOL! How do you say no then?!
@@PurpleMomgoose How the RSI? Did these exercises help?
Fingers Pulsing 0:53
Palm Pulsing 1:30
Side-to-Side Palm Rotations 2:05
Front Facing Elbow Rotations 2:32
Side-to-Side Wrist Stretch 3:11
Rear Facing Wrist Stretch - Palms Down 3:44
Rear Facing Wrist Stretch - Palms Up 4:30
Rear Facing Elbow Rotations 4:50
Forward Facing Wrist Stretch 5:37
Thank you
@@KyleStadnyk Entitled much? Hope you enjoyed your free content.
Thank you kind person.
Sugoi
Thanks!
0:52 Finger Pulses
1:30 Palm Pulses
2:03 Side-to-Side Palm Rotations
2:38 Elbow Rotations (hands flat on ground facing forward)
3:10 Side-to-Side Wrist Stretch
3:42 Rear Facing Wrist Stretch - Palms Down
4:29 Rear Facing Wrist Stretch - Palms Up
4:49 Rear Facing Elbow Rotations
5:35 Forward Facing Wrist Stretch
iFez I
Legend
Came here from /r/bodyweightfitness and this is perfectly structured as a reference video 🥰
Thanks!
Same!
Same
I came from a. Comment on r/yoga
I do these wrist warm-ups every day. I'm a yoga instructor and I've incorporated some of them into my classes. I realize now that wrist warm-ups are a blind spot in yoga -- we do lots of catarunga (push ups) and arm balances without warming up at all. There are plenty of wrist problems in the community and yet I have never been to a class with wrist warm ups.
Glad you are starting the trend then :)
My wrists instantly felt warm and cozy from the increased blood flow. Wonderful
Holy cow, everyone should be doing these! I had double carpal tunnel surgery four years ago and have had a lot of trouble in yoga lately. This is going to be a game changer for me. Thank you!
As we spend more and more time with our hand gripping phones and such, it's really important to stretch them back the other way sometimes. Be gentle with it, starting out, but it can definitely help with the RSI.
Thank you so much for this video. As a professional musician I'v been straggling with wrist pain/weakness for years trying all kind of different methods. This video is the first thing that actually made a difference. Keeping my wrists stronger and with growing mobility. I've been showing this to all my musicians friends and they all love it. Thank you again.
+Haggai Cohen-Milo Awesome! Glad we are able to help!
Same with me I'm a trombonist
Im starting these exercises at age 40. My wrists are in rough shape. Basically I climb trees at work using ropes. I've done this type of work for over 15 years. I also have a few old wrist injuries from snowboarding. I started slow at first, but now, after a few weeks, I feel sooo much better. Thank you for putting this info out there!!
Wow, really glad that this has helped so much! Thanks for sharing that :)
Thank you for this video. For years I had stopped doing push-ups and yoga because of wrist pain. My x-rays were always normal so my doctors couldn't help me. About a year ago I tried your routine and my pain melted away. I just repeat the routine every few weeks for maintenance, and I can do all my normal activities without wrist pain. Thank you so much!
That's the best news I've heard all day! So happy it's been valuable for you, Minna :)
Hey man, just wanted to say that this video was EXTREMELY useful for me. I've been breakdancing for the last five years and I've been doing rings for the last 6 months or so and I didn't realize how much pain my wrists were perpetually in until I started doing these stretches and it started to DECREASE the pain. I've been doing them for the last seven days or so and they've been so helpful! Thanks again, man. This video was a lifesaver :)
Jeet Mondal Really glad you found these helpful, Jeet! Thanks for the note and keep up the training :)
GMB Fitness
thank u really much for this tutorial,cause i only do handstand and handhops this is the perfect tutorial for me
Fingers Pulsing
Palm Pulsing
Side-to-Side Palm Rotations
Front Facing Elbow Rotations
Side-to-Side Wrist Stretch
Rear Facing Wrist Stretch - Palms Down
Rear Facing Wrist Stretch - Palms Up
Rear Facing Elbow Rotations
Forward Facing Wrist Stretch
Xrayez Appreciate it!
Couldn't ask for a clearer delivery and effective tutorial, many thanks!
Last year I saw a GMB article about rings, and set a goal to get a muscle up. I ordered the rings, but couldn't wait to start something right that day, so I started on handstand work! So this wrist warmup became my first real intro to GMB. I've now been doing it very often for over a year, and my wrists feel like they could do anything. So much stronger than I thought wrists could be! It's fun to feel free to try things without fear of injury. I taught this warmup to a friend who loves to work out but has trouble with wrist mobility. So simple and "boring", but really works.
Hey I've been doing this routine now for over a year before every planche/handstand training and I never felt any pain in my wrists. It also helped me with false grip for rings and bar. This routine is awesome, thank you!😍
That's awesome, Nate - thanks for the update :) Keep up the solid work.
Over time with consistent work you should be able to straighten your arms. Work on it a little bit each day and just be conscious of not pushing too hard too quickly.
Fingers Pulsing 0:53
Palm Pulsing 1:30
Side-to-Side Palm Rotations 2:05
Front Facing Elbow Rotations 2:32
Side-to-Side Wrist Stretch 3:11
Rear Facing Wrist Stretch - Palms Down 3:44
Rear Facing Wrist Stretch - Palms Up 4:30
Rear Facing Elbow Rotations 4:50
Forward Facing Wrist Stretch 5:37
I copied and pasted this from RSI Self Treatment. Not to be an attention seeker but to be helpful to those that sort through the comment section by new.
Thank You this wrist drill it really works wonders. After practicing for two weeks, my wrists are feeling awesome.
I'm crying right now. You just don't know how helpful this video to relieve my wrist pain due to a bad exercise posture. I've been suffering from this for 4 months already. Thank you so much.
Pain sucks, no two ways about it. So happy this has been helpful.
Very nice! I think this may help me with my pushups! I’ve never ever been able to do a proper flat hand push up. I’ve always done with my fists.
Excellent warm up! I've added these to my yoga classes for my students and getting great feedback :) Love your work!
Thank you for this, after just three days the exercises are already easier to perform. It’s nice to see progress so quickly.
Holy heck this change the game from my wrists point of view. I have been having consistent pain in my elbow going down to my hands and after doing this for a few days it's night and day
Worked wonders on my wrists and forearm. Thanks a lot
Awesome!
These were so helpful! I’m a violinist and I used this exercises a day after playing a bunch of hours - my hands were tired and tight, and now feel refreshed.
The finger and wrist extension is especially good for musicians :)
This is going to help me to play csgo
POG
When the fuck did I comment this
@@carleliasbaltzersen7187 It's never too late lol
Pog
SnowFox_554 spoiler alert, it didn’t help me play csgo
This violinist thanks you for this routine. It helps me warm up, and loosen up the day after playing too many hours.
Excellent - musicians gotta take care of their wrists!
After many years of gym workouts , this will be an asset to my workout for one of the most overlooked body parts .healthy strong wrist are so,important yet taken for granted for heavy lifting .. thank you for this wrist dynamic series !!!
For sure! Lifting is great, but these are a great complement :)
@@gmbfit As it’s said strength is built on a foundation of mobility and flexibility and your entire series is amazing ! So I take that aspect of my workout very seriously . I had a wrist injury that happened very passively last year and it’s only then did I realize how much it hindered me from things I love - pull-ups and also playing the piano . Hence I think this “ wrist series “ is gonna be vital for these pursuits . Thanks so much
@@nisookh Awesome - yeah, also really important for musicians :) I play some guitar, but completely understand the need to keep your hands and wrists feeling relaxed and tumble.
@@gmbfit so awesome on the guitar . Yes 👍🏼 I agree many things we need our hands and don’t realize how precious the connective tissues - wrist , forearm and hand health for all these activities . Piano playing , heavy gym days , and also heavy farmer walks at times. On my off days I do close grip push-ups and these will be vital to warm up my wrist very good prior .
It is easy to ignore these small basic movements can make a huge difference in one’s overall performance in the gym etc.
I am so grateful that I found this video a little over a year and a half ago. It introduced me to your exceptional company, and I have purchased several of your programs. I now do this routine nearly every day prior to handstand work, P Bar, or ring training. I have shared this video with several friends who have complained of wrist trouble in handstand or B-Boy work... more people need to warm up that trash with some GMB action, a little warm up saves a lot of frustration with better performance, increased mobility, and injury prevention!
Thanks for sharing what you have learned the_culture! Glad the wrists are strong now :)
This detailed video is excellent for anybody working on GMB elements. These 9 contain the variations that are in the final Elements warm-up exercise, but also give you some extras to play with and some food for thought. I may start working with this exact set in my Elements warm-up, because one of the main reasons I wanted to work with Elements is my many finger, hand and wrist injuries.
OMG, I am really glad that I found this video. This routine make my day. Work on my desk around 8 hrs each day ...
I feel your pain! I spend too much time typing too. This can definitely help.
wow! thanks ❤ as a tattoo artist my wrists don’t have an easy life and I’ll be coming back to this routine for sure
still doing this ❤❤❤
thanks so much for this vid
Awesome.
I did these AFTER my attempt at my first L SITS hold. My wrist feel so much better. Ill continue to use this routine everyday from now on. Thank you!!
Right on - it can definitely help :)
Huge different in the wrists after doing this. Thanks 😊
Glad to help!
Thanks for the content. You’re much better at these videos now
Great. I'm sure there's something you've improved at too.
Great video! One thing to note though is if we need to have a doctors approval that message should be included at the start of the video to avoid someone getting injured
Oh man, my wrists bother me from doing a ton of computer work, and this made them feel amazing. Thanks!
That is great to hear!
3/4/24 Front-facing elbow rotation was the highlight of my practice this evening 🌝. Thanks GMB for the practice
Hey that's great to hear! It's a bit of a weird one, but it really feels nice when you get used to it :)
Thank you this is so good my pain is gone after this warm up
Lucky! If you do it consistently, you'll likely help prevent future stiffness.
Tried...and it works very well on me..thank you for uploading the video
Thank you , I’m using this routine before workout or when I feel extra stress on my wrist ❤️
I feel like just trying these is engaging muscles and tendons I've never used before lol
It's a little uncomfortable but I'll keep trying!
Well, you at least probably don't use them intentionally very often :) Stay consistent and gradual, and you'll notice a difference for sure.
Wow, This is fantastic! This is going to be added to my normal routine. Thank you.
Thanks for putting this video together. I found the discussion of precisely which knuckles and parts of the hands to bear weight on to be especially helpful, and moving the hands closer to the knees for the rear bending exercise. I've been using this wrist routine and the other exercises found in the GMB Floor 1 Warm Up for a few weeks and I'm feeling good results. Because my wrists are so rigid, a few of the workouts I've modified to do against a wall because its feels more controlled, but I'll move them to the floor when progress permits. I can't bend my palm back 90 degrees, so it interferes with hand balancing workouts. But I hope to continue my progress and attain a "flat plane bend" of the wrist in another month or two.
That is a really great goal to have for yourself Shane!
Wow, these are movements I've never seen before in my life! Can't wait to try...
Thanks so much for your video. I have begun using it before my daily yoga practice and it is making a huge difference.
Thank you so much for these exercises. I have been practicing yoga for 2 years now. While I have mastered so much, my hands and wrists have always been a problem. I knew I needed to work on this but didn't know what to do. Now I do!! I am working up to handstand and this is another tool I can use to strengthen those areas that are still weak.
Jeanie Williams Great! They've really been helpful for us :)
I play beat saber and recently injured my wrist so this will help a ton thank you :)
every gmb video ive watched has been informative and on spot. thank you
Thank you for checking out the videos! :)
Just did this routine and broke my PR on handstand holds :)
Will be doing this routine daily from now on.
Hell yeah! Congrats, Sean :)
Love the video transitions as well the music! Perfect all kidding aside looks like I’ve got a few more things to add too my tool box
haha, cool! And yeah, these are worth pulling out periodically.
really helpful video, thank you, my wrists feel relieved every time I do the exercises
Wow it actually feels pretty good after. First time doing this.
Thank you so much my wrist fill a lot better i do gymnastics so they hurt a lot so i did this and it felt way better thanks again
Leila Mascarenas good to hear.
Still to this day, my man keeps responding most of the comments. Respect 🤝
We're still here, doing what we do :) Thanks!
my wrist feels real good now, im gonna implement tis everyday
I think push ups and side crow attempts have hurt my wrists a little bit. I use floor handles for pushups. If I stop practicing side crows I won’t be able to do them anymore. Based on comments I will keep following this wrist program. It makes the wrists feel better right away. Thanks!
Well, you might ease off for a bit to heal but then you need to gradually and consistently work on them to get stronger.
Great wrist prep. I'll definitely add these. You guys are awesome! I've been making consistent progress without injury since I found you! The progress is fastest when I actually follow all of your advice, which isn't all the time;-)
Thank you! Very good video, these stretches work wonders!
Glad to hear they're helping you! Musicians have got to take care of their wrists and hands.
Hey there! I’ve been slowly picking these mobility exercises along with the ankle, spinal, hip and shoulder, and it’s been doing great for me!
But I’d also like to inquire about whether or not I should do this before or after a workout! For context, I practice Historical European Martial Arts (HEMA), a full body contact martial art! I’ve read around and it’s mentioned that it’s best for these sort of dynamic mobility exercises to be done after when the muscles are warmed up and deeper stretches can be achieved, but I’d like to also just get your opinion! Additionally, would this also be better before or after a calisthenics/gym/run workout?
Thank you for your time in reading this and I hope to hear from you soon!
Just depends what you really need. Yes, prep would be good and then if you feel you need more after your activity then do more. Keep it simple.
Thank you so much for this! This helped stop the pain during push ups. It's great not to deal with that anymore
Working my way through elements and the back of the hands stretch is far more bearable now than on day 1. Looking forward to see how this goes!
Every day is progress! So glad you are finally finding the stretch more manageable! Keep up the good work Joseph.
great video!
Could you do an elbow stretch or rouibe for elbows? Everytime I attemot muktiple, I seem to have troubles on the elbow
We got you covered right here: ruclips.net/video/-sGc5hChShc/видео.html
This is a great warm up sequence! I finally have my wrists mostly pain free and I'm certain this sequence will help me a lot in progressing on handstand pushups and walks. Thank you!
really nice tutorial, Thanks Ryan.
Feel like everyone who works on a computer should do these. Just found it, my wrists were a bit sore and already feel better. I want to look after my hands and wrists too because I play piano as well... wrists are so important!
We didn't have that in mind when we first posted this, but we hear from a LOT of people who use for exactly that. We do too :)
@@gmbfit working from home now I have to use my laptop. At work the setup is designed to be a bit better for our wrists so I imagine a lot more people will end up where with the lockdown
Idk if this was intentional but the transition clips are hilarious, they kill me every time. Still ridiculously informational thanks for sharing
Well, we can't take ourselves too seriously... ;) Glad it's been helpful for you!
🙌 I made a video on that topic myself. I was inspired by your exercises, thank you.
Great. Definitely need more people to see and understand how to take care of their wrists and hands.
thanks man! This will help a lot.
I get a lot of pain and stress in my left wrist and forearm while working out due to breaking an arm which resulted in me losing some of my wrist rotation a few years back, hopefully this helps to strengthen my wrist and reduced the strain
Injuries can make things more difficult, but with time and patience, you can do a lot to restore your strength and range of motion. Just don't give up on it. It's worth the effort.
Thankyou very much for the video, its helped me loads. Can i do this a couple to a few times a day to increase speed of improvement?
You can, but I'd go easy at first. Don't push too hard until your wrists and arms are used to taking some pressure a few times a day.
Ok, cheers!
These are also great for front rack position mobility
Very good! I was looking something like this:)
watch this, after i just crack my wrist...
i regret it so much,, hope i can heal it in few months.
If I wanted to grease the groove for freestanding handstands should I do this wrist prep every time prior to a handstand training session? I was thinking of having a session last for around 10-15 minutes every two to three hours. Oh and nice video by the way!
Glad you liked it. And yes, especially if you're going to be spending that much time on your hands over the course of the day, I would recommend at least doing an abbreviated version of this each time. You'll find it really helps reduce the fatigue and soreness.
He looks great then and even better now.
This is very helpful. Thanks!
thanks for the great video!
Hope it helps :)
Thank you alot now i can play more tennis then ever
Hell yeah :)
Our full programs include all the necessary warm-ups for elbows and other joints that are under stress in the workouts. We just posted this one here because we have a lot of questions about wrist pain and wrist warm-ups.
The most important thing for your elbows is to ensure proper alignment when performing push-ups. We did make a video about push-up form, and you can find it on our channel.
Yes.
31 sec is great! But yes, warm up first!
Do you have an elbow preparation set?
My elbows often pop and crack, sometimes with pain, when I perform push ups. How can I warm up them?
Hey I love the video! I currently play basketball and I can’t make a 90 degree angle with my hand when I go to shoot a basketball. It actually gives me a really tight feeling in my upper forearm. Did you thing these stretches will help me achieve 90 degree flexion again?
It'll probably get you close than you are now. Just go to the angle that's comfortable for you and gives just a bit of stretch. Be consistent, and you'll notice your range of motion improves over time.
Good video. Would be PERFECT if it was cut like real-time so I could it all while watching the video with no pauses.
Hi, thanks for the routine. A few days ago, I started a full body routine, including push-ups (each 3 days). My wrists hurt a little (in extension) doing the push-ups day, but I was ready for the next push-ups day. However, I decided to improve my wrists strengh (because I thing flexibility and mobility is ok) practising this routine everyday. I tried not to be hard on my wrist, but nevertheless they hurt more than before even without doing push ups. It's like if my bones touch each other and don't allow the complete extension movement. I know you recommended not to practise the routine while feeling pain, but I read a lot of comments of people who felt better after practise it (even when they used to feel pain continually). Whay do you recommended me? Maybe practise another more carefully excercises?
Thanks!
I recommend resting until your wrists feel good, then trying again more gradually.
thank you, I'll get on it
Will these help my sore heels/palms of hands from doing prallettes and beginners handstand exercises. Or should I just pause training incl. these wrist movements.
This can help. Rest is good too.
Great video, thanks!
This was both hilarious and helpful to watch. I loved the runing of forearms bit that made me laugh a lot. Imagine seeing someone at a gym doing this.
Yo'd be surprised! As people see the utility, more of them are using it... even in public :)
@@gmbfit fair, I honestly have never seen this at a gym before, but I'll know what video they watched, when I do 🤣
Great routine! I'm doing ashtanga and Im wondering when is best to do this, just before all the hand stand exercises part of the flow or in the beginning of the entire practice? Or both?
You can experiment and see what works best in your practice. It's probably easiest just to add at the beginning of your practice, but it's nice to keep things flexible and see what works for you.
Periodically I suffer of medial epicondylitis caused by hyperflexibility in my polses and elbows (I am a guitarist and climber). My doctor said I should perform exercises to reinforce the muscles around my polses. I tried this warmup and I really like it but I can feel the inflammated tendon activate (no extreme pain) expecially in the rotation exercise. Would you maybe have some suggestions for me? Thank you in advance 😊
If there's no pain but you can "feel" the area, I'd suggest dialing things back slightly. Give yourself permission to do less than what's programmed and reduce the range of motion. Rest until you're fully recovered in between reps. This might look like working for only 10-15 seconds and taking a 30 second- 1 minute break until you start moving again. Always default to the recommendation of your doc. :)
Rear facing wrist stretch-palms up. @4:30 is impossible for me. Too tight. Currently doing it nearly flat hands and arms bent against a wall instead. Any advice?
I suggest working with your hands close to your knees. It is ok that your elbows are bent, with time and practice your range of motion will improve.
GMB Fitness Thanks for your prompt response. I'll keep at it then. On the upside there's LOTS of room for improvement.
Great vids btw.
During these stretches should I be supporting myself on my arms at all or should I try to use my knees to hold most of the weight?
Most weight is on your knees. You can shift forward to put more pressure on your wrists, but be gentle and gradual with it.
Thank you.
Is this advised for people who are suffering from RSI?
We don't treat diseases. If you've been diagnoses with RSI, please talk to your doc. These *may* help prevent it.
Wow, why exactly haven't I seen this before? Anyway, thanks Ryan for another awesome tutorial! Although I've been working on the parallettes and the rings following P1 and R1 my handstands and tuck planche attempts still feel fairly uncomfortable in my wrists/hands. I guess I should incorporate this warm-up into my routine:)
This is great👍