Don't Let Wrist Pain Hold You Back (Tips for Improving Your Mobility)
Having good wrist mobility is essential for performing many activities of daily living and physical activities. Whether you are typing on a computer, playing sports, lifting weights, or practicing yoga, having flexible wrists can provide numerous benefits.
If you’re struggling with wrist pain or a lack of mobility, read on to learn more.
Here's the thing: problems in your wrists often create pain upstream to your neck and shoulders. People automatically assume that the problems reside in these areas when this happens. They often overstretch their neck and traps to remedy the situation— but to no avail.
One of the primary benefits of having good wrist flexibility is the reduced risk of injury during activities that involve the hands and wrists. For example, typing on a computer or using a mouse for long periods can cause strain on the wrists, leading to conditions such as carpal tunnel syndrome. However, good wrist mobility can significantly reduce the risk of injury.
Improved wrist flexibility can also increase the range of motion and strength in the wrists, enhancing performance in activities requiring wrist movement. For instance, yoga, martial arts, or rock climbing require a lot of wrist mobility, and having flexible wrists can help you perform better in these activities. Additionally, maintaining good wrist flexibility can enhance overall hand and arm dexterity and coordination, making it easier to perform daily tasks that require fine motor skills, such as writing, using tools, or cooking.
Trigger point release on forearms
Trigger points are sensitive areas or tight spots on tight muscle fibers that result from injury or overuse. You use your wrists and forearms daily, every day. It's safe to assume there are several trigger points throughout your forearms.
You can perform trigger point therapy to release tension in your forearms, wrists, and elbows. All you need is a lacrosse ball or tennis ball, and the image below for reference points. Apply pressure on the proximal side of your forearm (near your elbow) and slowly roll the tissues down towards the distal end of your forearm (near your wrist). Repeat this on both sides of your forearm and aim for 30-60 seconds.
Wrist mobility for increased blood flow
Compared to most other body parts, your wrists have poor blood circulation because they are the furthest from your heart. If your muscles are tight, it will be difficult for your wrists to repair and recover due to poor circulation.
There are several exercises you can perform to enhance your wrist mobility, including wrist circles, wrist flexion/ extension, wrist pronation/ supination, radial/ ulnar deviation, and wrist circles are extremely beneficial.
Wrist flexion/extension: For wrist flexion and extension, hold your arm out in front of you and slowly bend your wrist up and down.
Wrist supination/pronation: For wrist supination and pronation, hold your arm out in front of you and slowly rotate your wrist inward and outward.
Radial/ulnar deviation: Radial deviation and ulnar deviation refer to movements of the wrist joint. Radial deviation occurs when the hand moves towards the thumb side of the forearm, while ulnar deviation occurs when the hand moves towards the little finger side.
Open/close grip: To open and close your hands, curl your hand into a fist and squeeze your muscles tightly before fully opening and extending your fingers.
Finger splay: To splay your fingers, spread them out wide and close them together.
Wrist circles: To perform wrist circles, hold your arms out in front of you and rotate your hands in a circular motion, first clockwise, then counterclockwise.
Essential wrist stretches
Wrist stretches are a simple but effective way to release tension throughout your arms, neck, and shoulders. When stretching your wrists, use a light to moderate amount of pressure so that you don't cause pain and inflammation.
Place your hands in various positions to target all sides of your wrist. Remember to do this daily for maximum benefit. Watch the video clip I put together below for a demonstration of the daily wrist stretching series. Perform each stretch for 10-20 seconds for the best results.
Wrist-strengthening exercises
More often than not, your wrists are usually the limiting factor when performing more demanding exercises. Wrist-strengthening exercises significantly improve your upper body strength and power output, reducing your chances of developing an injury.
Wrist push-ups are amongst the simplest and most effective exercises to strengthen your forearms and wrists. The most common variations are first-knuckle push-ups, wrist push-ups, and wrist rocks. Perform 1-2 sets of 5-10 reps each for a well-rounded wrist and forearm pump like no other. After a few months, you should be able to perform them from a full push-up position. Now that's impressive.
First Knuckle Push-ups
Key Points:
Keep your core tight throughout the entire push-up.
Press up to your first knuckle at the top of each push-up.
Aim to create a 90° angle with your palms before lowering down.
Wrist Push-ups
Key Points:
Keep your core tight throughout the entire push-up.
Lower onto the back of your wrists slowly and with control.
Maintain sturdy wrists as you press your arms straight.
Wrist Rocks
Key Points:
Keep your core tight throughout the entire push-up.
Rock your wrists forward towards your thumbs (ulnar deviation).
Bend your elbows and rock backward towards your pinkies (radial deviation).
Putting it All Together:
Perform the following wrist mobility routine at least 1-2 times per week, preferably before an upper body workout, to maximize your strength-gaining potential and reduce the chance of developing an injury.
Trigger Point Release on Forearms: 2-3 minutes
Aim for 20-30 seconds on each area of the forearm.
Essential Wrist Movements
Flexion/extension
Supination/pronation
Radial/ulnar deviation
Open/close fist
Splay /close fingers
Wrist rotations
Wrist Stretching Series
Wrist stretching series
Wrist Strength Series
First knuckle push-ups
Wrist push-ups
Wrist rocks
