Hands on the Climbing Wall

WRIST JOINT MOBILITY
SELF-CARE

Our hands are used for a multitude of tasks on a daily basis i.e. driving, typing, gripping (weights), and so on. Performing wrist joint self-mobilisations is a great way to improve range of motion, self-manage hand and forearm tension, and facilitate hand and forearm function. These exercises must NOT be performed if you suffer any form of joint damage i.e. a fracture or inflammation. 

INSTRUCTIONS

STEP 1: start in position shown on soft ground
STEP 2: position one hand (palm down or up) and spread fingers
STEP 3: lightly brace the wrist joint with other hand
STEP 4: slowly shift body weight over the wrist 
STEP 5: gently rock forward and backward
STEP 6: repeat 2-3 times 

USEFUL TIPS

  • Relax and breathe

  • Take your time and do not rush (allow 5-10 minutes)

  • Be patient and mobilise within your limits

  • Reverse instructions to exit exercise safely

  • Repeat on other side

  • Do not perform if you experience any pain or discomfort

WHAT SHOULD I FEEL?

During the palm-down exercise, you should experience a gentle articulation of the tissues on the inside of hand and forearm (wrist flexors). During the palm-up exercise, you should experience a gentle articulation of the tissues on the outside of hand and forearm (wrist extensors). 

THIS EXERCISE IS TOO HARD FOR ME...

If this is your first time, finding this exercise too challenging or even needing a bit of extra oomph, here are some options to adjust accordingly:

  • Regression: remove the bracing hand, increase the bend of the elbow joint, reduce the amount of body weight over the wrist, reduce the rocking motion range

  • Progression: increase the rocking motion range, introduce rotation from the forearm and shoulder (internally and externally), change flat hand (on ground) to a clenched fist