When speaking with a yogi, a pilati (making it a thing 😜), a gymnast or a weight lifter, it's extremely common to find wrist pain when loaded in extension. Tomorrow I'll explain why this can be affected all the way up to the shoulder and later on how this can even affect your neural tension (nerves 😱). But today I just want to address all the things 💁 we can do to help gain more wrist extension 🙏 and to help take pressure (and pain) off of your wrists once you load them. Hardly ever do we load the rest in flexion, unless of course you're one of my crazy calisthenic friends. There's also rarely a time of the day when your wrist is going to reach full extension with the fingers extended in your daily movement. Yet, full wrist flexion is a common occurrence when opening jars or other objects. Just as well, those wrist flexors are working hard throughout the day as we carrying groceries, drive and even text 📱 No wonder that wrist extension gets so restricted and starts causing pain when you decide to force it! 🤔
🔹Foam Roll! #everydamnday .
🔹PNF = proprioceptive neuromuscular facilitation stretching used to increase wrist extension flexibility .
🔹Passive & Active stretches to increase that ROM! .
🔹Finger Flexor stretches: because the flexor digitorum muscles connect all the way from the elbow to the fingers and could restrict extension range! .
🔹Banded Joint Mob: place the band at the TOP OF THE HAND to assist in extension as you lean over. Hold about 10 seconds, 10 sets.
Get those wrists opened up and give these a shot! 👊