What's up, guys? Jake Hutton from Fitness Culture. Today we're gonna be going over
some wrist mobility stuff. People have been asking about wrist mobility so this is
one of my favorite routines to do just for a quick routine for the day. So we're
gonna start off with some soft tissue work on your forearms just to get
ready to open that wrist up a little bit. The best way that I like to do it is
gonna be just using a barbell. You set up on a bench and then you can just use the
barbell to work through your forearm. So just work back and forth on both sides
and just spend a couple minutes on each forearm. So the way that you can make this a
little bit more effective would be, one, you can slide it right down there, and
that's obviously just gonna add weight to the movement. It's gonna hurt quite a
bit more. And the next thing you can do is just move to the small part of the
bar, and that's gonna get in there even deeper. So spend a couple minutes
on each forearm and then we'll get into the stretching portion of today's routine.
All right guys, next we're gonna do is just actually stretch your wrist here,
and so we're gonna be using a little bit of band distraction. So using the band
we're gonna be creating a little bit more space in the joint.
So I went to this stretching seminar thing once and
basically, the thing that I always have used from that seminar to
teach other people kind of what distraction gives you, is if you hold
your finger out like this and just press on it until you feel a stretch, I mean my
finger's gonna stop right there, I've got really immobile fingers, but if you
give yourself a little bit of distraction it can dramatically
increase the range of motion and feel about the same stretch. So really
the distraction we're just opening up some space in that joint and allowing
instead of being basically contacting the joint, just more room to move to get
you into better stretch. So it feels a lot better with the band distraction,
you're gonna be able to push further into the stretch. So we're gonna set up
with the band right on our wrist, we'll slide out,
pin our hand down, and then stretch it out. So usually spend about a minute here,
after a minute flip it over, just do the same thing. So I usually will walk over
to the other side of my wrist here and then just pull back here. And then try to
externally rotate too. That usually helps with this stretch to get a better stretch.
All right, the last thing I usually do in this routine is gonna be
just doing some push-ups with my wrists kind of in a stretch position. So I
usually do, i just come with my wrists stretched here, and then we'll do some
push-ups, just a set of 10 there, and then we'll go on the back of the hands.
So on the back of hands we'll just start up on our fingers right here, drop down.
So that one's great to work on your wrist strength as well. So I usually do
about three sets, just warming up, three sets of 10 in this position and then
three sets of 10 going down to the back of the wrist and popping back up.
So really finishing with this activation really helped my wrist mobility a
lot more just because you're kind of actively moving it through the range of
motion that you're going to be using that day. So it's been great for the
wrist mobility of my clients and really the wrist strength so people don't get
their wrists banged up as much from bench pressing so much, and when you get that
wrist pain doing these kind of routines, helps it so you don't get that wrist pain anymore.
All right guys, it was a quick one today, but
I hope this wrist mobility routine helps you guys out. I honestly haven't been
working on my wrist mobility. I used to do this routine at least once a week and
I haven't probably done it for a year, so today was kind of an eye-opener for me
just because I've been having some issues with my forearms just kind of
catching during biceps curls and things like that. And that's one thing that
doing this routine, clearing up your forearms and keeping your wrists
mobile, it's gonna help your elbow health as well. So these are great to do
I try to do it at least once a week and I hope this helps you
guys out in your training. If you guys like this content please leave me a
comment on what you guys want to see next, and please subscribe to the channel. Thank you.