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

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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

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What is Butt Wink?The &;butt wink&; or posterior pelvic tilt – the pelvis pulls the lumbar spine into flexion or rounding of the low back putting you in a vulnerable position. You want to remember to – keep an arch – prevent that spinal rounding. Otherwise you risk damaging ligaments, causing disc irritations or herniations. What Causes Butt Wink?A number of factors combined together can cause the butt wink which leaves your low back and hips vulnerable. This can be hip capsule tightness, hip flexor tightness, knee issues, ankle or even big toe limitations.One limitation is where the head of the femur articulates with the acetabulum. The only way to go deeper is to round the pelvis and the lumbar spine – this is anatomical – this will be different between individuals.Stretching can help partially – think of the hamstring, it crosses both the hip and the knee joint – as you bend your knee flexes, and the overall tension from the hamstrings does not usually prevent you from going into a deeper squat.You can improve your hip flexion mobility over time.You can also improve your squat depth over time.What can we do?Motor control – motor control is imperative – the squat is a complex compound exercise that forces muscles to work in concert. As you improve your proficiency – your squat will improve. The mobility exercises I&;ve posted previously can help – but its best to first figure out what you need to work on. Then focus your work there. Work smart. Check out my future posts for more mobility drills.

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