This is a basic wrist extension stretch which will help build the foundation of mobility required in the wrists for things such as . This stretches out the flexor group of muscles and tendons on the palm side of your arm. I like doing 5s hold with pulses and slowly changing the angles at which I press at to target different areas of the wrist. I do this by rotating my elbows slightly further or less and with most of my stretching I try and perform 20 reps of 5s pulses or a minimal total of 90s. This is a type of stretching that encorporates what&;s known as proprioceptive neuromuscular facilitation stretching or PNF. It enhances both active and passive range of motion in order to improve motor performance and aid rehabilitation. The specific type of PNF I am using here is a &;Contract Relax&; technique. practor series

posted on February 4, 2017 by | No comments

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The wrist is a complex joint that bridges the forearm to the hand – a collection bones from the forearm (radius, ulna), 8 carpal bones, and 5 metacarpal bones, an articular disc (Triangular fibrocartilage complex or TFCC) and a plethora of ligaments. Then throw in muscles that all have very specific attachment points. Let&;s not forget about nerves arteries and veins. As you can see the wrist is a quite complicated. In the following weeks I will be posting 5 stretches and mobility exercises but if you have an ongoing issue this is not to replace a wrist assessment by a health professional! Work smart. Loose ligaments need muscular strengthening, tight muscles need stretching, weak muscles need strengthening, focus on each exercise to maximize your motor control and don&;t just go through the motions. practor series

posted on December 29, 2016 by | No comments

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