Dealing with a sprained wrist? Add these exercises to your routine for improved wrist strength and mobility.
First, what type of sprain do you have?
Sprained Wrist Symptoms:
Grade 1 - the ligament is slightly overstretched, but the joint remains stable. Certain movements will cause pain.
Grade 2 - a partial tear in the affected ligaments, joint instability, pain.
Grade 3 - the ligament is torn completely, the wrist is very unstable and swollen. This will cause a lot of pain and trouble moving the wrist properly.
Coach E explains the wrist's movement and/or activation patterns, covering why training muscles at their shortest range builds stability and strength throughout flexion, extension, ulnar deviation, and radial deviation.
As you do the follow-along exercises, don’t forget to take full 360-degree breaths. Practicing your breathing while doing exercises helps promote blood flow. It also helps prevent any further injury from subconsciously holding your breath while trying to perform an activity at the far end of your mobility range.
He also offers tips for getting your fingers to straighten while doing the exercise if they won’t fully extend on their own, whether due to muscle weakness or old injuries.
IN THIS VIDEO
00:00 - Intro
01:00 - Movement and technique details
02:25 - Exercise 1: Flexed Fist/Extended Flare
04:05 - Exercise 2: Wrist ERE
08:40 - Exercise 3: FF/EE Elbow CAR
10:00 - Next steps for wrist, elbow and shoulder pain
RESOURCES AND LINKS MENTIONED
Read more about How to Treat a Sprained Wrist here: www.precisionmovement.coach/h...
Upper Limb Control: www.precisionmovement.coach/u... - 3-phase exercise program to help you restore proper function of your elbows, wrists or hands for pain-free movement and mobility
ROM Coach app (free!):​ www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Precision Movement Academy:www.precisionmovement.coach/a... - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.