Reply To: Weak wrist

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Robby Taylor

Besides Nick’s great advice, I have a suggestion for a wrist mobility drill.

Firstly, if any of this begins to aggravate something specific in your wrists, know that the idea of this drill is to treat these impingements as ‘stretch points’, if you will. Think of the flare of pain as analogous as overstretching a muscle. So if you can’t do the drill as extensively as I detail, that is perfectly fine, just do what you can. Like I said, think of it as a stretch. If the pain is too sharp, then back off.

Start in a plank position. As a matter of fact, it doesn’t even have to be a full plank, you can do this on your hands and knees. But your upper body should otherwise be like a standard plank. Concerning hand positioning, I prefer and recommend having your index fingers pointed forward. Now, try to extend your wrists and open your hands as much as you can while keeping your palms flat. Furthermore, try to press your hand into the floor as much as you can. Press your fingertips into the floor very hard, as hard as you can maintain, while keeping the entirety of your palms and fingers flat on the floor. While doing that, flex your forearms significantly. This will be your start point. From here, begin to lean forward by walking your body forward and extending your shoulder position further past your hands. You will likely notice impingements in your wrists as you go further forward. The trick is, when you feel one, back off and sort of lean your body to the side and, relative to the wrist impingement, try to reposition your wrists by moving ‘around’ it. The idea is, once you can figure out how to go ‘around’ these impingements and bring your body further forward, over as much time as needed, you will be able to spend time in that extended position and thus increase your wrist mobility (since the impingement generally keeps you from that degree of extension), which in turn should make the impingement itself more manageable.

Let me know if this works for you!