Hey what's up it's Coach E here from Precision Movement and today I'm gonna
teach you some exercises to restore full mobility to a sprained wrist
so if you sprained your wrist whether you've sprained it in the most common direction
in wrist extension so you're falling out on an outstretched hand also known as a
foosh if you get pulled this way in a sport like jujitsu grappling wrestling
or if you sprain it in flexion so you could fall that way as well or some
people teach doing push-ups on your wrist like that which is not something
that I recommend for most people ninety-eight percent of people and if
you sprain your wrist whether you do it in extension or flexion the exercise
that I'm going to teach you in this video are gonna help okay now before we
get into the exercise I wanted to find two terms two MAPS so "MAP" is my acronym
for movement and or activation pattern okay so two MAPS one is a flexed fist
and a flexed fist is making a fist and then flexing the wrist
okay that's one position of the wrist one common position that you'll see in
the various exercises the other one is an extended flare so extended flare
wrist extension flaring the fingers it's really like that
okay so flex fist extended flare both very important because when you flex
your when you flex your wrist to get the muscles in the front here the wrists and
the finger flexors to get them working at their shortest position requires you
to be in a fist as well as the wrist flexion okay if you're just here because
they're multi-joint muscles you're not fully shortening some of the muscles in
there and you're not going to restore full range of motion full range of
control same goes with wrist extension if you're going into wrist extension
you're doing exercises but your fingers are just kind of relaxed then some of
these multi joint like sensor muscles are not being fully
shortened so you're not training them at their shortest range and you're not
going to restore full mobility okay so that's some of the theory behind the
exercises that I'm going to teach you here so the first technique is just that
all you're gonna do is work the Flex fist and extended flare maps so make
fist make a strong fist maybe about 50 to 70 percent grip strength and then
hold that level of contraction as you flex the wrist and don't let that fist
go and you might find that the more you flex your wrist the more you want to let
go of that fist that's because some of those muscles are getting to their
shortened range that they're not used to working at and they want to let go okay
so when you do this you want to get there get to the end range keep working
for the end range but never let go of that contraction in the fist and hold it
for five to ten seconds yeah you could do one side and then rest and do the
other side so the technique is make the fist first get that level of contraction
that you want to hold and then slowly flex the wrist and maintain that fist
contraction okay so once I do the other side you can do anywhere from two to
five reps of that per side then you go into the extended flare so same thing
start with the flare of the fingers and then you go to wrist extension this one
is fatigued from work I was doing yesterday okay because I sprained my
wrist a little bit and then hold it again five to ten seconds okay two to
five reps on each side you can do this twice a week and you want to build up
over a period of two to six weeks alright so that's basic flex fist
extended flare now we're going to go into the end range expansion sequences
for both so the wrist can move flexion extension honor deviation radial
deviation okay so flexion extension ulnar
deviation radial deviation so for ranges of movement of the wrist
okay the wrist itself now what we're going to do is end range expansion
sequence in with the Flex fist and the extended flare so we're hitting both
flexors and extensors at their end ranges so sequences first we'll do the
Flex fist make your fist same thing hold the strong contraction you're going to
hold it here and the first activation you're going to activate it as hard as
you can the flexors here for one slow 360 breath so expanding the ribcage in
all directions but maintaining the contraction strength okay at the end of
that slow breath which is about 10 seconds you're going to gradually
release the muscles and then you're gonna push against the knuckles with
your other hand and then push into it to fire up the extensors okay
so gradually increase that contraction once you're there hold it your max
safest contraction hold it and breathe slow 360 and then gradually release
maintaining that level of wrist flexion okay now we're gonna push against the
pinky side and hold the fist there so push ramp up how hard you're pushing
once you're at the safest greatest contraction hold it there breathe okay
and then push against the thumb side let's react in the radial activating the
radial deviator
and then when you're done gradually release everything okay that's what
we're doing here is in this fully flexed position fully shortened position of all
these muscles in the front of the hand and the wrist we're working a flexion
extension so entering the range exiting the range and
stabilizing the range with the radial and ulnar deviation or the side bending
of the wrist okay now the same thing applies to the extended flare so you're
here you get into max level of extension okay fingers are flared and you do the
same thing first contraction is pull you into the range more ya one thing that
you can do if you have say a finger that doesn't fully straighten so let's say
this fingers like this you can push against the digit just to activate it to
get it to straighten you just need a gentle touch okay and that's the same
for any area that you feel like you're not achieving that full range just kind
of push there a little bit when you're going into extension and you'll fire up
specific muscles in that group that are not fully activating not working
properly because they're not fully extending the joint okay so other than
that the same rules apply as the Flex fist so it's extension let's put your
hand here flex against it so I'm pushing against my hand but maintaining that
joint angle and then pushing against the thumb side and then pushing against the
pinky side all the while maintaining that joint angle and the flare of the
fingers alright so those are the two ERE sequences for the Flex fist and the
extended flare finally you want to do this and start to integrate the elbow
because there's multi-joint muscles across the wrist across the elbow so we
want to make sure that we're working them all and we're working them in
movements that we'll need them because if you're grabbing a fist and let's say
you're doing a golf swing your elbows involved you want to be able to be
strong with your grip you want to be able to move the wrist while the elbows
are moving so this is getting into my functional integration techniques that
take very base level activation techniques through and range expansion
or improving mobility techniques now the functional integration and working it
into patterns that we use in sport and life okay so we're going to do is the
elbow car which stands for controlled articular rotation
with the flex fist position and the extended flair position so first I'll
make flex fist so we go here we extend the elbow and then we flex the elbow
keeping that flex fist the whole time and then we pronate and do the same
thing extend fully full extension of the elbow get the tricep firing and then
flex fully get the bicep firing without losing any of the contraction in the
fist and the wrist okay then you supinate fully and do the
same thing you'll want to do anywhere from three to six repetitions of the
Flex fist do one side do the other side and then extended flair same thing start
an elbow flexion extend the elbow keep the extender flare flex the elbow hard
and then supernate extend the elbow keep that extended flair get full range and
then flex the elbow keep the extended flare okay so this is getting into
functional integration now these techniques guessing you've never seen
them before they're very unique and the methodology taking you from base level
through to functional integration or performance level is something that I
program into all of my courses and if you've got any elbow wrist hand issues
or even shoulder issues that might be stemming from the elbows or the wrist
then I highly suggest you check out the upper limb control course which is going
to teach you these techniques and a lot more and more most importantly it's
going to take you through three progressive phases to build that build
on each other so you're not just getting a bunch of exercise but you're getting a
specific step-by-step program taking you from base level restoring all activation
and function of the muscles addressing structural limitations and then working
up towards functional integration okay so if this is of interest to you
then click the link in description or at the end of this video to learn more
about upper limb control otherwise I hope you enjoyed this video make sure
you subscribe so you don't miss any other videos like this to get your body
moving freely and without pain and I will see you next time
thanks for watching peace