How to Reset Your Wrist with Simple Self-Mobilisation Techniques
In this video, I’m going to show you how to reset your wrist with some straightforward self-mobilisation stretches and exercises. Stay tuned! Hey everyone, Dr. O here at Spike in St. Joseph, Michigan. I’m going to break this down into an elementary and straightforward step-by-step guide. You don’t need any special equipment, though I do recommend using a lacrosse ball for the first part because it’s going to help reduce a little bit more muscle tightness. The nice thing is that this is going to put a lot more motion into the wrist.
How to Test for Wrist Impingement
How can we test to see if we might have a little bit of impingement at the wrist? Put your hands together—or I should say, the arms together—and bring the wrist back like this. You might notice that one wrist can’t come down as much as the other. So, do it before and after self-mobilisation exercises. You may find that the wrist finally starts to come down and accelerates a lot better.
Wrist Flexion, Extension, and Rotation
We’re going to focus on wrist flexion, extension, rotation, and overall mobility. We’re going to try to get all the bones in the hands and the wrist moving a lot more freely, and hopefully give you a lot less pain and a lot less achiness throughout the day. So, let’s get started!
Part 1: Active Release on the Wrist Flexors
For the first part, we’re going to do an active release on the wrist flexors right in this region, and I’m going to use my lacrosse ball for this. You can use pretty much any round object—if you want a baseball, tennis ball, you name it, you can use it—but it’s just really nice because it’s going to give a nice self-release into those muscles.
What I’m going to do is start by gliding up and down over those wrist flexor muscles, right through here, and get right into the wrist to activate those muscles again. If you find any very tender spots, apply a bit more pressure, like this—dig in there and knock them out.
Using a Table for Muscle Activation
If you don’t have a tennis ball, you can use the edge of a table instead. Just make sure it’s round so it’s not going to dig into those muscles. Again, you can glide up and down, and while doing this, bring the wrist up and down to activate those muscles. This technique is perfect for home use, where you might not have access to specialised equipment but still want effective results. The edge of a table can act as a substitute, providing the necessary pressure and support to enhance muscle activation. Self-Mobilisation with a Dish Towel
For the next part, we need a little bit of cushion, and I’m just going to use a ratty old dish towel. On the side we want to self-mobilise, we’ll place the elbow down on the towel. Take the other hand and use the webbing right here to go right outside the bony spot of the wrist. You want to grab on there and latch onto the wrist.
Two-Part Motion for Wrist Distraction
At this point, I’m going to do a two-part motion to help distract the wrist and move these bones. I’m going to push down on my elbow while this hand lifts it. I want this nice and straight. I’m going to get an excellent old on it, pull down at the elbow, and up at the wrist. When you do this self-distraction of the wrist, you might feel some pops and cracks in there—that’s completely normal. It’s just resetting itself and hopefully getting a lot more motion in there.
Exploring Different Angles for Wrist Mobility
For this next one, I find it easier on all fours. You can do it right on the floor. For the wrist, we want to self-mobilise, so we’re going to take the other hand and use that side’s webbing to go right over those two small bones that’re off to the side of the wrist. Drive that in as much as you’re able to and get a very good contact point.
Leaning and Rotating for Better Mobility
With the wrist you’re trying to mobilise yourself, keep the whole arm straight at the elbow. Start to lean forward into it as far as you feel comfortable. Hold thatposition for a little bit,then come bac, and relax. Keep driving the opposite hand into your wrist while leaning forward.You’llo get a very good distraction into the wrist, especially those bones that make up the hand and the wrist.
Final Tips for WrSelf-Mobilizationtion
Start to lean at an angle while doing this. Explore different angles, and you’ll likely notice that one spot is slightly more sore, tender, or restricted. That’s a spot you’re gonna want to focus on. Lean a little bit over to the side, and then come in. You can also start to rotate the arm while doing this, putting a little bit more rotation into the wrist. Explore all of those angles to help put a lot more mobility into the wrist where it’s needed. Only go to your comfort level and focus on the restricted spots.
Flip the hand over and do the same thing, going in the opposite direction. Go to different spots, do a little bit of rotation with it, and go at various angles. Explore the wrist and make sure you target the places that feel very locked up. This comprehensive exploration of angles not only helps in enhancing mobility but also ensures that you’re addressing potential problem areas that might be contributing to discomfort or limited movement.
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