kludge
Participating member
- Location
- Eastern PA
I find when I beat up my wrists, there are some simple stretches and exercises that help a lot. Found them when dabbling in gymnastic strength by Coach Somers.
Stretching Routine is while on knees, stretch the wrists against the floor first by placing palms on the floor and leaning shoulders toward or past the direction of the finger tips while keeping elbows extended. The next three stretches are the same technique, but rotating the direction of the finger tips so they go in all four directions. So I go from fingers away from me, to fingers toward each other, then to fingers pointing away from each other, and finally fingers pointing toward me.
Next is to stretch using the same body position, but put the back of the wrists on the ground. Once again do the stretch four times with fingers pointing in the four directions. I sometimes add “flossing” by opening and clenching my fingers during the back of hand stretches.
In addition to these 8 stretches, there are three strength exercises. These are all push up variations which can be scaled by doing push ups from the knee or made more challenging by doing as a normal push up from the toes. I suggest starting from the knees.
First is finger tip push ups. This is as it sounds. Place your 10 finger tips on the ground and do a push-up without putting your palms on the ground.
Next is first knuckle push-ups. Place your palm to the ground and sort of spring up so your palms are off the ground with the length of your fingers still on the ground. I say spring up because I find I need a bit of elbow bend/extension and a quick movement to achieve going from my palms to the fingers. But elbows should not move through a range of motion. Focus mostly on the palm to finger movement.
Last is back of the wrist push-up. Place the back of the hand on the ground and spring up onto your knuckles on the back of your hand.
I find if I do these for a few morning before work, my wrists recover from an abusive day in a few days ( compared with weeks when I neglect them).
Edit: forgot to mention that for the pushups, I do 1 set of 10 per exercise.
Stretching Routine is while on knees, stretch the wrists against the floor first by placing palms on the floor and leaning shoulders toward or past the direction of the finger tips while keeping elbows extended. The next three stretches are the same technique, but rotating the direction of the finger tips so they go in all four directions. So I go from fingers away from me, to fingers toward each other, then to fingers pointing away from each other, and finally fingers pointing toward me.
Next is to stretch using the same body position, but put the back of the wrists on the ground. Once again do the stretch four times with fingers pointing in the four directions. I sometimes add “flossing” by opening and clenching my fingers during the back of hand stretches.
In addition to these 8 stretches, there are three strength exercises. These are all push up variations which can be scaled by doing push ups from the knee or made more challenging by doing as a normal push up from the toes. I suggest starting from the knees.
First is finger tip push ups. This is as it sounds. Place your 10 finger tips on the ground and do a push-up without putting your palms on the ground.
Next is first knuckle push-ups. Place your palm to the ground and sort of spring up so your palms are off the ground with the length of your fingers still on the ground. I say spring up because I find I need a bit of elbow bend/extension and a quick movement to achieve going from my palms to the fingers. But elbows should not move through a range of motion. Focus mostly on the palm to finger movement.
Last is back of the wrist push-up. Place the back of the hand on the ground and spring up onto your knuckles on the back of your hand.
I find if I do these for a few morning before work, my wrists recover from an abusive day in a few days ( compared with weeks when I neglect them).
Edit: forgot to mention that for the pushups, I do 1 set of 10 per exercise.
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