yo what's up its Coach E here from precision movement and today I've got a
four-way wrist flexor stretch for you okay I say stretch in quotes because
it's not really a stretch but it's an exercise that's gonna build strength as
well as mobility okay so if you're looking to mobilize the wrist flexors in
to lengthen the wrist flexors then we're gonna use this technique and the
technique I actually call it the wrist extended flare era sequence and
this technique is from a course that I've released called upper limb control
that's all about fixing up and improving the wrists hands fingers forearms and
the elbows so got any problems like golfer's elbow tennis elbow sprained
wrists that haven't recovered fully then check out this course and I'll throw a
link to the course at the end of the video where you can learn more okay so
anyway without further ado let's get to you the technique
in this video we're going to go through the extended flare era sequence so you
era stands for end range activation and this is to develop strengthen all of
the muscles that control a range of motion specifically the end range of
motion okay so it's the stabilizers the prime movers
the synergists the antagonists all the muscles of an end range that can have
any influence at that end range okay so let me show you what's going on this is
the extended flare so extended flare Ike a wrist extension flared fingers era
sequence so you can start I'll break it down after I show you a quick demo
okay so that's one cycle obviously you can't really see what I'm doing there so
I just wanted to give you that visualization so we get that aspect of
the brain working where you're picturing what to do and thinking about what to do
now I'm going to tell you what to do so
extended Flair we're gonna start with the elbow at 90 degrees extend the wrist
and flare the fingers okay so you might have one like my pinky finger on this
side is always a little more problematic to you straighten out so you might have
to focus in one area more so than others okay so we're in extended flair now the
end range activation sequence first we're going to hit the muscles that move
us into that range which are the wrist extensors okay so I'm going to push down
right kind of on the the middle metacarpal on the dorsal aspect of the
middle metacarpal and a push down and hold for five seconds not allowing
anything to change so what's going to happen is you're going to feel a lot of
burning in this area okay so you do five seconds and then we go to the muscles
that get me out of that range so the flexors, the wrist flexors so we're
here we push down, so in that end range we're working so far the extensors
the flexors so five seconds there and then we go radial deviator so I'm
pushing to the side so I'm trying to push my wrist that way okay I'm trying
to push it that way but I'm resisting that force so I'm here I'm going to push
to the side and resist that force so this is going to fire up the radial
deviaters, five seconds there and then on our deviaters for five
seconds okay so that way we're basically working all of the muscles in a 360
degree around the wrist so that all those muscles have strength and control
at this end range and that is the best way to improve that end range okay so
other exercises we focus on mobilizing and phase one of upper limb we focus on
mobilizing into extension now we're locking in that end range
any gains that we made in mobility in terms of extension now we can lock those
in by strengthening all the muscles around that joint okay so that's the
extended flare era sequence this is going to really help you to lock in that
end range so that we have not only range of motion but range of control