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Wrist mobility broomstick6/22/2023 If you found this blog helpful, learn about exercises that can help alleviate wrist pain. See how high you can come, hold it for a couple of breaths and then lower. Do you run into the gym, grab the first thing and start lifting Here are my five favourite upper body broom stick exercises to open the chest, shoulders an. Use your good arm to assist in bringing the other one up. Begin with the broomstick at shoulder height, then slowly raise both arms up, keeping the elbows straight. Keeping your hand flat against the wall, slowly walk your wrists down as far as you can and hold that stretch. Hold the broomstick in both hands, palms facing your body. ![]() Stand facing a wall with your arms outstretched, palms against the wall and fingers pointed up. Repeat this movement, proceeding lower to your waist each rep. ![]() Continue moving until you feel a light stretch through your forearms and wrists before returning to neutral. With your hands pressed together, slowly lower your hands toward the ground. Stand with your elbows bent and palms together, with your fingers pointing upward in a prayer position. Be sure to keep your hands in a stable still position. Once here, rotate your elbow joints so that they face forward, pausing for a moment before rotating back. Taking the same position as the kneeling leans, spread your fingers out, and take a slight lean forward. Continue these for between 10-15 reps, extending further each rep. Purchase a 4 foot long, 1/2 inch diameter dowel rod (or use a broomstick) and grasp. Take a barbell in the back or front rack position, and with a full grip on the bar, rotate one elbow through and up, holding at your end ROM for 1-2 seconds. The purpose of this flexibility program is to stretch (lengthen) the. Elbow Pass-ThroughsĪ staple in most weightlifting warmups, front and back rack elbow pass-throughs are a great way of loosening up your lats, thoracic spine, and wrists. This exercise has the added benefit of strengthening the muscles and tendons along the forearm and elbow. Keep the weight low and perform 10-15 reps on each side. Broom Twist/Dumbbell TwistĮither with your elbow locked into your side and arm parallel, or braced on a bench, grasp a a broom handle or dumbbell as if holding a hammer and rotate clockwise and anti-clockwise to the end range of your motion. Include spreading and closing your fingers to activate the smaller muscles and tendons in your hands. Slowly rock backward, forward, and sideways, being careful not to be too aggressive in your stretch. ![]() Whilst kneeling on the ground or standing above your desk, turn the hands to 3:00 and 9:00 and place them on the ground. Add these in throughout your day to keep your wrists mobile and avoid stiffness and aches. Wrist rolls help prime and lubricate the joint for further stretching. Lock your fingers together so the palms are facing and slowly rotate your wrists clockwise, anti-clockwise, forward, backward, and everything in between.
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