In this article I'm going to share with you two wrists routines that you can use to help with prepping your wrists, hands, and elbows for greater strength and resilience. As always, listen to your body and honour its needs; if any of these movements don't feel right make sure to find a qualified in-person coach or teacher to help you.
Joint Preparation (abbreviated as "JP" for this article) is still a relatively rare practice in fitness, yoga and physiotherapy. JP is the art and science of progressively developing integrity and resilience in the joints. Unlike the common approach to strength training which targets mainly muscle tissue, JP aims to strengthen all tissues such as bone, fascia, muscle, tendons, ligaments, etc.
A movement practice that includes joint preparation protocols is superior to one that doesn’t.
Wrists Routine 1
This routine involved passive-dynamic stretches on the palmar and dorsal surface of the hand.
1. Lateral Leans 10 reps
2. Anterior Compartment - Forward Leans 10 reps
3. Fingers Forwards Lateral Leans 10 reps
4. Fingers Inwards Forward Leans 10 reps
5. Posterior Compartment - Lateral Leans 10 reps & Forward Leans 10 reps
Wrists Routine 2
This routine involves movements that aim more at active strength than passively flexibility.
1.Lateral Wrist Pushups 10-15 reps
2.Forwards Wrists Pushups 10-15 reps
3.Finger Raises 10-15 reps
4.Fist Pushups: Static 30-60 seconds or Dynamic 5-10 reps
5.Posterior Compartment Static - 30-60 seconds or Dynamic - 5-15 reps
To adjust the load on the wrists for any of these exercises:
- bring the knees closer to the hands to decrease the load
-increase the load by bring the feet away from the hands into a table position or up to a pushup position (much more advanced)
As with all JP: take your time, be patient, and don't rush the process of prepping the joints to be strong and resilient.
Take care and keep moving,