Unbreakable Wrist and Elbow
“Wrist Clocks” ⏰ .
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AWESOME Exercises for Wrist Pain and Elbow Pain.
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The muscles of our forearms and wrists create the movements of flexion, extension, and radial/ulnar deviation, and hand rotations (supination and pronation) that actually originate from the elbow joint. So “Wrist Clock” exercises are a combination of elbow and wrist movements.
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Our forearm and hand muscles have a great potential for strength and mobility improvement, as most of us tend not to use them to their full capability.
Steady incremental and consistent strength and mobility training for the wrists and elbows can lead to not only a reduction in pain , but significant strength gains.
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How To Perform?
Rear Facing and Midline Facing Wrist Stretch (Palms Down)
* From a quadruped position with palms down, walk your hands and wrists “around the clock” so your fingers are facing your knees.
* Start with your fingers closer to your knees (this is easier than further away).
* Keeping your palms flat on the ground, shift your body back toward your heels, then forward toward your hands finding a comfortable stretch. Keep elbows straight. Hold for approximately 5-10 seconds.
* Then walk your hands and wrist around the other way so your fingers are facing each other (towards the midline). Keep elbows straight. Hold approximately 5-10 seconds.
* Repeat 10-30 times.
* If you’re having a hard time rotating your wrists all the way around, you might try doing one hand at a time, or just working at whatever level you’re at, moving gently and carefully.
Forward Facing and Lateral Facing Wrist Stretch (Palms Up)
* From the same quadruped position flip your hands over so that your palms are facing up. Walk your hands and wrist “around the clock” so your fingers are facing forward.
* Shift your weight back toward your heels and forward toward your hands finding the most comfortable stretch. Keep elbows straight. Hold approximately 5-10 seconds.
* Then walk your hands and wrist around the other way so your fingers are facing laterally (away from the midline). Keep elbows straight. Hold approximately 5-10 seconds.
* Do 10-30 repetitions.
* These can be very uncomfortable position in the beginning, so please work slowly, and only go as far as feels comfortable. You should not be moving into pain.
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ThePhysioFit
Made To Move