A to improving your climbing is to work on your weaknesses. These movements target two of my greatest weaknesses: . thoracic spine extensionshoulder extensionHere are 2 great openers I&;ve been working on:The first one targets more thoracic extension as I limit the motion into my shoulders by bringing them in closer to the wall. Simply stick your butt out further as you sink your body down and take 5 diaphragmatic breaths and bring your chest / face towards the wall. You can target specific vertebra segments depending on how far you stick your butt outSwipe ️ for a modification for targeting more of the shoulders and through the lats. This time try and bring your chest down at a 45 degree angle towards the ground in front of you. . Try these as part of your mobility work before climbing, handstanding or before calisthenics!

posted on July 15, 2017 by | No comments

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Ulnar / radial deviation fist or patent pending URDF! This is both a wrist mobilization and a strengthening exercise I use as part of my wrist sequence. It is using what&;s known as a closed kinetic chain (the hand is fixed against the ground) eccentric movement(you contract your muscles while they lengthen) The more weight you apply with your body the more tension there is on your muscles. Start off with minimal bodyweight and slowly progress through the motion feeling the end ranges of your wrist. This exercise is great used as a warmup before crushing and to bulletproof your wrist. You can also use it after the sharp pain subsides with a series

posted on March 14, 2017 by | No comments

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This is a basic wrist flexion stretch which will help build the foundation of mobility required in the wrists for things such as on the rings. This stretches out the extensor group of muscles and tendons located on the outside and backhand side of your arm. The tendons responsible for extension of your fingers and wrist originate at a common origin known as the lateral epicondyle of your arm near the elbow. This is the overused muscle group in or lateral epicondylitis! Here I&;m performing 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. You can also try and perform 3-5 reps of 15s isometric contractions and relax periods of 30s. (Once again you want to try and spend a minimal total of 90s in the stretch)When performing a static isometric stretch you assume the position of the stretch to target the muscles of the forearm, then you tense the muscle against the floor (without actually moving!) Hold that muscular tension for 15s, then relax for about 30s. Rinse and repeat until your desired length! Happy stretching. series

posted on March 2, 2017 by | No comments

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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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