I created this 10-minute flow to alleviate both wrist & elbow pain, strengthen the hands & fingers, and enhance plank, hang, pushup & pullup performance. First you’ll take tension out of the forearm muscles to take pressure off of the wrists and increase joint ROM potential. Then you’ll work on fixing imbalances between sides. Finally, you’ll strengthen your wrists and warmup your entire upper body through a series of corrective joint-juicing exercises.
Left-Forearm Foam Roll or Self-Massage @ 2 minutes
Right-Forearm Foam Roll or Self-Massage @ 2 minutes
Finger Flow: Extension Mobility + Isometric Flexion @ 1 minute
Left-Wrist Mobility @ 1 minute
Right-Wrist Mobility @ 1 minute
Kneeling Wrist Mobility @ 1 minute
Tall-Kneeling Wrist Circles @ 1 minute
Kneeling Wrist Pushups @ 1 minute
Use elongated inhales through the nose into the belly and full exhales through the mouth for best results.
For the Forearms Self-Massage, choose between foam rolling on an elevated surface for optimal leverage or using your hands manually. Using the hands requires more physical effort but it also gives you a complete fingers and hands workout while helping you develop more body awareness. Spend 2 minutes stripping each forearm and adding wrist movement on feel. I highly recommend using a quality massage & body lotion like BJ’s Body Butter available at SleevesSoldSeparately.com. For best results, apply ManBaby CBD salves topically to the most tender & tight areas (or hot spots) to speed healing. Available at ManBabyCBD.com.
For the Finger Flow, spend the first 30 seconds pressing your widened fingers into the floor and rolling side-to-side to improve finger extension. At the halfway mark, shift to an isometric finger clawing of the floor for 30 seconds to build finger flexion strength.
For the Single-Sided Wrist Mobility, spin your fingers 180-degrees so they face your body. Fully spread your fingers then use the other hand to pin the heel of the hand to the floor. Gently add multi-directional movement up & down, side to side and even play with rotation for a minute on each side. Add single-arm scap pushups for best results. Pay attention to imbalances between sides and give your tight-side extra TLC between workouts.
For the Kneeling Wrist Mobility, repeat the single-sided flow but now use both sides for a minute. Add kneeling scap pushups to activate the serratus anterior muscles and mobilize the scapula. Deeply inhale through the nose into the belly going down. Fully exhale through the mouth going up.
For the Tall-Kneeling Wrist Circles, focus on going through the 8 key motions of the wrist joint: radial deviation, ulnar deviation, wrist extension, wrist flexion, finger extension, finger flexion, supination & pronation. Wrist circles, both clockwise and counter-clockwise, are also an excellent workday drill for desk jockeys and keyboard warriors to do EHOH (Every Hour On-the Hour) for longevity.
For the Kneeling Wrist Pushups, start at the bottom and work on wiggling the fingers, hands & wrists into the perfect backwards positioning used in the last several drills so the forearms are completely vertical to the floor. Then do a kneeling pushup. Deeply inhale through the nose into the belly going down. Fully exhale through the mouth going up. Add a scap pushup at the top. If the pushups are currently too hard, just do scap pushups in the meantime.