16 Wrist Mobility Exercises (How you can Improve Wrist Mobility)

 

Improve Your Wrist Mobility | Fix Pain with Our Favorite Stretches

Video taken from the channel: Fitness Culture


 

Hand, Wrist, & Forearm Strengthening (Best Exercises-in our Opinion)

Video taken from the channel: Bob & Brad


 

Wrist Mobility | Wrist Strengthening Follow Along Routine

Video taken from the channel: Strength Side


 

Wrist Mobility Exercises and Stretches: Tutorial

Video taken from the channel: Global Bodyweight Training


 

Wrist Prep Routine Handstand Warm-Up for Strong, Flexible Wrists

Video taken from the channel: GMB Fitness


 

How To Fix Forearm Pain & Tightness | Wrist Mobility & Stretches

Video taken from the channel: ACTIV CHIROPRACTIC


 

How to Improve Wrist Mobility |#AskSquatU Show Ep. 31|

Video taken from the channel: Squat University


 

Improve Your Wrist Mobility | Fix Pain with Our Favorite Stretches

Video taken from the channel: Fitness Culture


 

Hand, Wrist, & Forearm Strengthening (Best Exercises-in our Opinion)

Video taken from the channel: Bob & Brad


 

Wrist Mobility | Wrist Strengthening Follow Along Routine

Video taken from the channel: Strength Side


 

Wrist Mobility Exercises and Stretches: Tutorial

Video taken from the channel: Global Bodyweight Training


 

Wrist Prep Routine Handstand Warm-Up for Strong, Flexible Wrists

Video taken from the channel: GMB Fitness


 

How To Fix Forearm Pain & Tightness | Wrist Mobility & Stretches

Video taken from the channel: ACTIV CHIROPRACTIC


 

How to Improve Wrist Mobility |#AskSquatU Show Ep. 31|

Video taken from the channel: Squat University


The stretches from our Wrist Mobility Office Routine: Fingers back, palms on desk: You can stretch straight backwards, or rock gently left to right. 10-15 repetitions. Finger back, palms lifted off desk: You can lift the palms and get a bit more stretch through the fingers and first knuckle. Again, stretch straight backwards, or rock gently left to right.

10-15 repetitions. Add in this exercise daily and both your sports performance and your dexterity performing every day activities should improve. If you’re looking for more ways to improve the strength, mobility, and control of your wrist and hands, check out my Upper Limb Control course. This program is full of progressions for taking your wrists, hands, and. Exercises can improve mobility and decrease the chance of injury or reinjury.

Wrist stretches are easy to do at home or at the office. When done properly, they can benefit a person’s overall. Tips for Improved Wrist Mobility Written by Nichole DeHart Lack of wrist mobility can be the limiting factor for many of our members in movements like cleans and front squats.

I usually hear comments like ‘my wrists feel like they are going to break’ or ‘there is piercing pain shooting up my forearm.’ These are statements that I would prefer not to hear from an athlete. At around 10–16 weeks, you should start strengthening your arm with resistance bands and light weights. This is also an important time to begin using your arm and hand for normal, everyday tasks 11. This last phase is when you can start being a bit more aggressive with stretching your wrist.

Hand and Wrist Mobility. Let’s look at ways to improve your wrist and hand mobility. First, we’ll work on improving the overall sense of the hand with a simple mobility exercise.

Turn your right hand up, so the palm faces the ceiling. Allow your hand to be relaxed. Touch your left thumb on the pad below the right pinkie finger (bear with me. To improve your wrist extension mobility, set up a band low on a rack and wrap it around your wrist.

Place your hand on a box so that the band is anchored lower than your hand. By setting the band lower than your hand, you will get a larger long axis distraction force (pulling apart) through the wrist, which will help create space in the joint. Today, I’m going to cover a series of stretches and mobility techniques that can be a potent combination for easing the stiffness and pain in your wrists and forearms. Given the role of the forearm, this sequence begins a bit upstream from where your pain is likely occurring in and around the wrists. An unrivaled exercise for wrist mobility, barbell levering not only improves the wrists, but the grip as well.

Using a light barbell of around 15 pounds (don’t try this with a standard one), grip the bar and raise it to parallel. Allow it to hang at parallel, and begin rotating the wrist forward and backward. How to Improve Wrist Mobility Squat University 17,644 views. 6:16.

Understanding Shoulder Pain and How To Fix 13:48. Wrist Mobility Exercises and Stretches: Tutorial Duration: 6:27.

List of related literature:

Here’s one simple exercise that improves wrist strength — and you can do it almost anywhere.

“Golf For Dummies” by Gary McCord
from Golf For Dummies
by Gary McCord
Wiley, 2011

In addition, ROM exercises for the wrist should be performed.

“Rehabilitation of the Hand and Upper Extremity, 2-Volume Set E-Book: Expert Consult” by Terri M. Skirven, A. Lee Osterman, Jane Fedorczyk, Peter C. Amadio
from Rehabilitation of the Hand and Upper Extremity, 2-Volume Set E-Book: Expert Consult
by Terri M. Skirven, A. Lee Osterman, et. al.
Elsevier Health Sciences, 2011

Wrist exercises should include flexion and extension (see Figs.

“Rehabilitation of the Hand and Upper Extremity, E-Book” by Terri M. Skirven, A. Lee Osterman, Jane Fedorczyk, Peter C. Amadio, Sheri Felder, Eon K Shin
from Rehabilitation of the Hand and Upper Extremity, E-Book
by Terri M. Skirven, A. Lee Osterman, et. al.
Elsevier Health Sciences, 2020

These exercises are an important option for all clients with hand or wrist stiffness.

“Cooper's Fundamentals of Hand Therapy E-Book: Clinical Reasoning and Treatment Guidelines for Common Diagnoses of the Upper Extremity” by Christine M. Wietlisbach
from Cooper’s Fundamentals of Hand Therapy E-Book: Clinical Reasoning and Treatment Guidelines for Common Diagnoses of the Upper Extremity
by Christine M. Wietlisbach
Elsevier Health Sciences, 2019

Exercises should focus on strengthening and flexibility of the wrist muscles [1, 3].

“Intelligent Systems and Applications: Proceedings of the 2019 Intelligent Systems Conference (IntelliSys) Volume 2” by Yaxin Bi, Rahul Bhatia, Supriya Kapoor
from Intelligent Systems and Applications: Proceedings of the 2019 Intelligent Systems Conference (IntelliSys) Volume 2
by Yaxin Bi, Rahul Bhatia, Supriya Kapoor
Springer International Publishing, 2019

These exercises include proprioceptive neuromuscular facilitation with rhythmic stabilization (Fig. 13-7) and slow-reversal, manual resistance elbow/wrist flexion drills (Fig. 13-8).

“Physical Rehabilitation of the Injured Athlete E-Book” by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
from Physical Rehabilitation of the Injured Athlete E-Book
by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
Elsevier Health Sciences, 2011

For convenience, wrist and finger exercises will be dealt with separately, although many of the exercises will be used together.

“Managing Sports Injuries e-book: a guide for students and clinicians” by Christopher M Norris
from Managing Sports Injuries e-book: a guide for students and clinicians
by Christopher M Norris
Elsevier Health Sciences, 2011

Active hand, wrist ROM and gripping exercises 6.

“Campbell's Operative Orthopaedics E-Book” by S. Terry Canale, James H. Beaty
from Campbell’s Operative Orthopaedics E-Book
by S. Terry Canale, James H. Beaty
Elsevier Health Sciences, 2012

This program uses passiveand active-assisted ROM exercises, such as Codman’s, pendulum, scapular control, and elbow and wrist exercises.6,7,34

“The Athlete's Shoulder E-Book” by James R. Andrews, Kevin E. Wilk, Michael M. Reinold
from The Athlete’s Shoulder E-Book
by James R. Andrews, Kevin E. Wilk, Michael M. Reinold
Elsevier Health Sciences, 2008

At least exercises should include strengthening of the forearm muscles con­trolling wrist/finger flexion and extension, as well as supination/pronation and radial/ulnar deviation.

“Maitland's Peripheral Manipulation E-Book: Management of Neuromusculoskeletal Disorders Volume 2” by Elly Hengeveld, Kevin Banks
from Maitland’s Peripheral Manipulation E-Book: Management of Neuromusculoskeletal Disorders Volume 2
by Elly Hengeveld, Kevin Banks
Elsevier Health Sciences, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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138 comments

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  • Hello Dr. Aaron. Thanks for all of your advices, your chanel is so helpful and usful for all kind of sportsman!

    I follow you on Instagram and youtube chanel.

    I’m training in armwrestling about 2 years and I have a problem with my right arm wrist. I’ve sended you a photo and video in Instagramm with that problem and I really wish you to help me.

    P.S. Sorry for my english. Wish you a good luck in your business, your subscriber from Crimea, Yalta city.

  • What if I feel more comfortable with straight wrists? For me its painful with extended wrists but I will try wrist mobilizations prior overhead squats! Thank u!

  • Feel like everyone who works on a computer should do these. Just found it, my wrists were a bit sore and already feel better. I want to look after my hands and wrists too because I play piano as well… wrists are so important!

  • hi everyone,if anyone else wants to discover how do you cure tennis elbow try Elbow Recovery Tactics ( http://elbow.recoverytactics.com/ )? Ive heard some unbelievable things about it and my work buddy got great results with it.

  • Good video Sir, but before i start i want clear my doubts with you, pls dont mind,
    will this Stretches my wrists and wrist ill become stronger, because there is light pain in my wrists, my biceps and four arms are good but my wrists looks very small, please clear doubts
    Thank you********

  • I would like to know i had an surgery on my right hand in Aug 2019. About 7 weeks later, the surgeon took my cast down, and within 3 days i went back to work.

    Sadly, the company saw my hand was not capable. The owner of the company terminated me. I lost my job and no insurance. I did not received any physical therapy after that. It has been 9 months, and i would like to know what can i help myself at home. Oftenly i lost grip of my hand, numbness, point pain (nerves) all the way to my right next to my back shoulder. Lightly touch, i tears up. So much pain! I touch my surgery hand, lightly touch, i also have pain…like skin nerve pain. Please help, i need my hand work, otherwise i cant find a job..

    God bless

  • Again an awesome video thank you very much! I got a question, sometimes when I let my friend (overhead)squatting it looks like he got a poor shoulder mobility, is that possible? if so, do you have a video or what would you do to improve the shoulder mobility, if the chance that it could be something else then the shoulder what do you think it would be then?

  • Great advises as usual doc. I ALWAYS watch videos and seek for assistance here whenever I see I need assistance with my squats on this channel and/or IG. The tips are awesome and have helped me several times. This will be my second Open and I’m pretty confident that my squats are better than ever and now I have also treated my short piriformis syndrome tanks to you. PLEASE keep the great job!!!

  • I work pressing fiber into boxes, which can be quite a taxing thing on my wrists. I’ve had trouble from both of my wrists and was wondering if I may have sprained them. I did the stretches and they helped greatly, but my wrists still ache a very tiny bit, but not agonizingly like they did.

  • The one they do at 4:00 is what we did in our ROTC in high school for punishment. We almost never had our phones out in class unless we were told to.

  • My uper arms feels so heavy when i lift it up and i cannot remain it still it starts to hurt. Sometimes i couldnt even lift anything. As and artist i had to draw and lift my upper arm and move it so it is getting so hard for me plz help

  • hi everyone,if anyone else wants to discover how do you cure tennis elbow try Elbow Recovery Tactics ( http://elbow.recoverytactics.com/ )? Ive heard some unbelievable things about it and my work buddy got great results with it.

  • I do yoga and sometimes my wrists hurt so badly. Doing anything where I have to put pressure on my hands… (push UPS, down dog) kill my wrists. I used to be a gymnast.. and xrays show that the little discs in between my bones in my hands/wrists are diminished. Would these help?

  • Thanks �� I didn’t even think of these type of exercises to help my stroke arm. But they do help with stretching my wrist, hand and arm out. xx

  • Hi, I really need help, why when I get out of a planche lean position, my forearm bone hurts a lot, I think it’s the ulna nerves, any advice? Thanks a lot

  • Omg… This actually kinda worked. I had sometimes-radiating pain between my wrist & elbow for a day now.
    I was kinda freaking out over if it could be sthing worse… Like cancer or sthing…. Don’t get me wrong, it could still be carpal tunnel ��
    Either way, I’ll be using these stretching exercises more often!

  • In regards to the front squat, I have no issues squatting with my hands open. The problem? Transitioning with thrusters & Strict presses. With thrusters I find it problematic sometimes going from an open palm to a closed hand to press up. In strict presses, I’ve found pain in the starting position. The press is a different starting position from a front squat, so when dropping the elbows a bit and closing the wrist I find pain, along with catching the bar into a strict press position. Mobility or form issue?

  • bro i do what u shown but i find out that i have scoliosis and now i dont now what exercise i can do and which one not got struck man

  • I’m trying to do home workouts during this quarantine and my wrists hurt from doing planks and exercises like that. Only one side. So I’m hoping this will help.

  • Instructions unclear I broke my arm….lol jk I’ve had problems with my elbows and forearms for about 3 years now. These stretches really helped out thanks man

  • Fingers Pulsing 0:53
    Palm Pulsing 1:30
    Side-to-Side Palm Rotations 2:05
    Front Facing Elbow Rotations 2:32
    Side-to-Side Wrist Stretch 3:11
    Rear Facing Wrist Stretch Palms Down 3:44
    Rear Facing Wrist Stretch Palms Up 4:30
    Rear Facing Elbow Rotations 4:50
    Forward Facing Wrist Stretch 5:37

  • Feel like everyone who works on a computer should do these. Just found it, my wrists were a bit sore and already feel better. I want to look after my hands and wrists too because I play piano as well… wrists are so important!

  • In regards to the front squat, I have no issues squatting with my hands open. The problem? Transitioning with thrusters & Strict presses. With thrusters I find it problematic sometimes going from an open palm to a closed hand to press up. In strict presses, I’ve found pain in the starting position. The press is a different starting position from a front squat, so when dropping the elbows a bit and closing the wrist I find pain, along with catching the bar into a strict press position. Mobility or form issue?

  • Hi, My daughter recently was diagnosed for stroke.  Her left wrist up to her elbow is weak.  She is able to squeeze her hand but unable to release or open up her fingers.  Is this exercise suitable for her?

  • Thank you for the helpful tips. Used you guys in a blog for the understanding of improving wrist mobility & activation. Thanks GMB FItness. https://functionallyfitmindbodysoul.com/2018/09/02/day-5-lack-of-wrist-core-activation/

  • Probably one of the most important videos on your channel. The importance of wrist strengthening is paramount to any activity done with body weight

    Warming up, stretching and strengthening are so important with all these movements on your channel

  • I have RA so my mobility is pretty trash and my wrist and hands are always some sort of swollen. Is it okay if I practice these even though they hurt?

  • Very nice! I think this may help me with my pushups! I’ve never ever been able to do a proper flat hand push up. I’ve always done with my fists.

  • My dude I freaking love u I have a wrist injury since the 3 of August till now! And I did this just now and it feels a lot better I’m sure it will help me to get rid of this injury, if you could do an elbow bulletproof video it will help a lot love u my dude hope to meet you some day and sit for a coffee

  • Simple and effective. The Shaka stuff really busted my wrists:-) an unusual movement. Keep this up Mike your stuff is excellent.

  • my point finger, thumb and wrist to elbow are shaking and hurting and sometimes i can’t move them at all its shaking on under of my thumb muscle like crazy. I have this over 2 months now. i can’t even play my guitar because it hurts a lot when i move my finger and wrist. my fingers are shaking differently.

  • My arm is in extreme! Pain, it goes away and comes back after some time, but when it comes it comes very strong and I lose it It hurts alottttttttt!!!!!!!!

  • Hey, thanks so much for making this video. I’ve been doing this routine every day for the last six months to address severe pain in my wrists and horrible mobility (I don’t even remember how I found it)…I realize you didn’t make this video with physical therapy in mind, but my hands and wrists are literally in 10X better shape than they were half a year ago.

  • Open question to anyone, when doing this routine it doesnt hurt, but feels very uncomfortable. I am thinking of doing this routine for an extended period daily to see if it will help me, but i was wondering in advance will this strengthen my wrists or tendons ligaments etc in a way, or is it just dynamic stretching.

  • This detailed video is excellent for anybody working on GMB elements. These 9 contain the variations that are in the final Elements warm-up exercise, but also give you some extras to play with and some food for thought. I may start working with this exact set in my Elements warm-up, because one of the main reasons I wanted to work with Elements is my many finger, hand and wrist injuries.

  • Would these exercises help or hurt tendonitis in the elbows?..I currently do PT for both my knees, and stretches and muscle strengthening are part and parcel to that routine, wondering if that would work the same for elbows. You guys are awesome!!

  • Hey thank you! I have been looking up wrist exercises for my wrist, because I think I may become a stenographer, and I would imagine that wrist strength would help

  • Fingers Pulsing 0:53
    Palm Pulsing 1:30
    Side-to-Side Palm Rotations 2:05
    Front Facing Elbow Rotations 2:32
    Side-to-Side Wrist Stretch 3:11
    Rear Facing Wrist Stretch Palms Down 3:44
    Rear Facing Wrist Stretch Palms Up 4:30
    Rear Facing Elbow Rotations 4:50
    Forward Facing Wrist Stretch 5:37

  • I have a question
    My arms have been hurting none stop se days its fine then the next its pain i have it right now and i want to know why this is happening i didnt pick up anything heavy cuz I’m not supposed to but I just don’t know what’s causing it and it’s really odd because I’ve never had it before

  • I have rly sharp pain after I fall on ice 3 weeks ago the pain is on a specific spot on the wrist 1cm diameter I can do everything with my hand exept if I bend it 90 degrees or shake it fast it pains alot

  • Please reply if you can because i’m very confused and scared as i have been experiencing a nasty pain between my thumb and wrist in both the hands ( Before the lockdown in my city i was regular at the gym ) please tell me whether these exercises can help me or not?

  • I’m looking to this video to help with wrist pain from phone and computer overuse. How many times a day do you think you can benefit from doing this routine? I was thinking of trying it 3 times a day.

  • What if I feel more comfortable with straight wrists? For me its painful with extended wrists but I will try wrist mobilizations prior overhead squats! Thank u!

  • Save yourselves! It’s too late for me. I was diagnosed with deQuervain’s tenosynovitis. Tendon damage. Starting PT but surgery was recommended. Wish I had done these:(

  • Thanks for these videos. My cast is still on for 2 more weeks. Do you suggest using weights right out of cast or doing your other 2 videos on range of motion first?

  • You have to be careful, those Rear Facing Wrist Stretch palms down will cause irritation on the ulnar nerve to someone with that cubital nerve syndrome (nerve popping out when elbow is bent more than 90 degrees)

  • Hey! What do to if you have wrist pain? Whenever i move my wrist or push a certain place on my wrist it hurts so much. I barely move because of the pain.

    Please notice this. I can’t visit a hospital because of the Corona Virus.

  • Not certain about the points made but,if anyone else is searching for cure tennis elbow at home try Freds Elbow Helper (just google it )? Ive heard some unbelievable things about it and my mate got excellent success with it.

  • Love this prep, super easy to remember and practice daily. I’ve been doing this with some cat/cow and vinyasa sequences for warm ups to do hand balances. Another thing I’ve added that really helps is doing planks and leaning forward (with elbow pits forward of course) to add a wrist stretch and core warmup.

  • This detailed video is excellent for anybody working on GMB elements. These 9 contain the variations that are in the final Elements warm-up exercise, but also give you some extras to play with and some food for thought. I may start working with this exact set in my Elements warm-up, because one of the main reasons I wanted to work with Elements is my many finger, hand and wrist injuries.

  • I can do all the exercises quite decently, except those 2 where you have the palms up. Those feel extremely unnatural for me and also cause a tiny amount of pain. Is this normal in the beginning? For the record, I never had any wrist problem or injury.

  • while I am doing it with you I feel so bad when the “if you cant do this you might wanna do it like this advice that takes almost a minute from 4: 20 to 5:30. I cant follow up like that. But thank you for the video

  • This really helped strengthen my wrists bc I could barely do my gymnastics bc my wrist were so weak. I’ve been doing these every day for a week and I’m noticing a really big change ����thx

  • you guys helped me stretch out my tight psoas mucles that were causing problems and helped me with my wrists being cramped due to writing and typing all the time. Thank y’all for sharing these videos!

  • My arm is in extreme! Pain, it goes away and comes back after some time, but when it comes it comes very strong and I lose it It hurts alottttttttt!!!!!!!!

  • Thanks for these videos. My cast is still on for 2 more weeks. Do you suggest using weights right out of cast or doing your other 2 videos on range of motion first?

  • Down vote, I am in excruciating pain radiating from my wrist up my arm all the way behind my shoulder blade. to find out a way to stretch these areas I’ve got to listen to every single detail this guy thinks is important. I would go to the hospital if I had health insurance and if it wasn’t for the virus scare that has pretty much shut down my local hospital. even though we’ve had less than 30 test positive for the virus.

    aside from my childhood pediatrician I have found that nearly every interaction with a medical professional is not worth my time.

    Just give the facts not all this Superfluous data.

    Or how about timestamps so we can just get the data we need?

    I swear it’s like they all do the paragraph speak of women.

  • So, question: are these stretches and mobilizations such as the banded joint mobilization things you do to permanently increase mobility? Or are they a good warmup to temporarily increase mobility for your lifts and then the benefits go away by the next day? Thanks!

  • Thanks this is helping me greatly. Being that im a Parkour Althete and alot of these wrists exercises are some i do. Working to strengthen my body even more. In Pk we use our wrist all the time from a basic landing to kongs to cat leaps to walls etc. So strength them are very important to prevent injury and approve your wrists abilities. And last longer in the sport and in general. Your recover way faster and never feel pain. I also liked and subbed with bell fam. I watching your bulletproof joints playlist. Thx��✊✨

  • Since my wrists are really weak and this doenst help me do some exercises such as handstands L-sits or even some planks and i want to strenghten em fast can i do this routine maybe 2 times per day or that is not recommended to do??

  • Holy heck this change the game from my wrists point of view. I have been having consistent pain in my elbow going down to my hands and after doing this for a few days it’s night and day

  • hey when i do the “Side to Side palm rotation” i have a little elbow pain do you have an idea what can be the problem? or should i omitt this one exercises?
    thanks for your help.

  • I have pain in my wrist that it always painful to push anythings.. during bench press, push ups, is this routine will help me fix my pain?

  • Great advises as usual doc. I ALWAYS watch videos and seek for assistance here whenever I see I need assistance with my squats on this channel and/or IG. The tips are awesome and have helped me several times. This will be my second Open and I’m pretty confident that my squats are better than ever and now I have also treated my short piriformis syndrome tanks to you. PLEASE keep the great job!!!

  • Thanks, this are great exercises but my dad stroke was massive so he doesn’t have strenght so he can’t hold or lift or carry any object not even a pencil. what are some good begging exercise to strengthen the fingers or arm.
    thanks

  • hey I really enjoy your videos and they’re a great help!! I was just wondering how long did it take you to get to the physical level you are now?

  • My hands feel really tense during this. I almost cannot do the second one because my hands are so tense. Is this just a flexibility problem?

  • 0:52 Finger Pulses
    1:30 Palm Pulses
    2:03 Side-to-Side Palm Rotations
    2:38 Elbow Rotations (hands flat on ground facing forward)
    3:10 Side-to-Side Wrist Stretch
    3:42 Rear Facing Wrist Stretch Palms Down
    4:29 Rear Facing Wrist Stretch Palms Up
    4:49 Rear Facing Elbow Rotations
    5:35 Forward Facing Wrist Stretch

  • Thanks for putting this video together. I found the discussion of precisely which knuckles and parts of the hands to bear weight on to be especially helpful, and moving the hands closer to the knees for the rear bending exercise. I’ve been using this wrist routine and the other exercises found in the GMB Floor 1 Warm Up for a few weeks and I’m feeling good results. Because my wrists are so rigid, a few of the workouts I’ve modified to do against a wall because its feels more controlled, but I’ll move them to the floor when progress permits. I can’t bend my palm back 90 degrees, so it interferes with hand balancing workouts. But I hope to continue my progress and attain a “flat plane bend” of the wrist in another month or two.

  • I just got my cast off after having a carpal tunnel release, TFCC repair and full repair of a ruptured volar ligament. I am doing very basic range of motion exercises right now but can’t wait to use your tips in the future, thanks!

  • Last year I saw a GMB article about rings, and set a goal to get a muscle up. I ordered the rings, but couldn’t wait to start something right that day, so I started on handstand work! So this wrist warmup became my first real intro to GMB. I’ve now been doing it very often for over a year, and my wrists feel like they could do anything. So much stronger than I thought wrists could be! It’s fun to feel free to try things without fear of injury. I taught this warmup to a friend who loves to work out but has trouble with wrist mobility. So simple and “boring”, but really works.

  • Hey Josh! Good to see that you are still alive! Though I knew all of the exercises, still, it was a great video. Much love from Israel!

  • My uper arms feels so heavy when i lift it up and i cannot remain it still it starts to hurt. Sometimes i couldnt even lift anything. As and artist i had to draw and lift my upper arm and move it so it is getting so hard for me plz help

  • i have very severe de quervain’s in my right wrist and i really just want to be able to work out but it makes it so difficult. advice?

  • Again, this has been a lifesaver for my wrists. Can you recommend a similar routine for general knee mobility? I once heard Chris Sommer mention a routine on a podcast, but I’ve never been able to track down the exercises he was talking about.

  • Thank you for this video. For years I had stopped doing push-ups and yoga because of wrist pain. My x-rays were always normal so my doctors couldn’t help me. About a year ago I tried your routine and my pain melted away. I just repeat the routine every few weeks for maintenance, and I can do all my normal activities without wrist pain. Thank you so much!

  • Working on your forearms is a good thing too, improving your radial and ulnar deviation will help you to become stronger on your wrists.

  • cracking, clicking and popping is usually referred to as crepitus. Crepitus is quite normal, although crepitus with pain should be checked out. Tingling usually has to do with nerve impingement. Again, this can be common when taking the shoulder, elbow or wrist into new ranges of motion. If the sensation persists, you may want to see a doctor. Keep me updated.

  • Thanks for these, my wrists have started hurting while working out, I try to maintain good form and use weight that I can handle but sometimes, they still hurt and it’s effecting my performance, these seem to help, thanks.:)

  • I always have issues with my wrists when I do upright rows and lateral raises with dumbbells so hopefully this will help me tonight when I train shoulders. Felt great while doing it the stretches so thanks!!

  • Mike you are a lifesaver! These exercises have helped so much with my guitar playing, I can easily stretch my fingers out now and am almost completely pain free. Thanks!

  • Hey thank you! I have been looking up wrist exercises for my wrist, because I think I may become a stenographer, and I would imagine that wrist strength would help

  • Good video Sir, but before i start i want clear my doubts with you, pls dont mind,
    will this Stretches my wrists and wrist ill become stronger, because there is light pain in my wrists, my biceps and four arms are good but my wrists looks very small, please clear doubts
    Thank you********

  • Hi, thanks for the routine. A few days ago, I started a full body routine, including push-ups (each 3 days). My wrists hurt a little (in extension) doing the push-ups day, but I was ready for the next push-ups day. However, I decided to improve my wrists strengh (because I thing flexibility and mobility is ok) practising this routine everyday. I tried not to be hard on my wrist, but nevertheless they hurt more than before even without doing push ups. It’s like if my bones touch each other and don’t allow the complete extension movement. I know you recommended not to practise the routine while feeling pain, but I read a lot of comments of people who felt better after practise it (even when they used to feel pain continually). Whay do you recommended me? Maybe practise another more carefully excercises?
    Thanks!

  • bro i do what u shown but i find out that i have scoliosis and now i dont now what exercise i can do and which one not got struck man

  • I recently hurt my wrist doing push-ups using a push-up bar. Been sore the last 4 days. Been stretching it and these stretches really do help. I feel a lot of tension and discomfort on my left hand below the palm leading to my left thumb. A lot of crackling and popping, but hopefully it goes away soon with rest and stretching! Thanks for this video!

  • Simple and effective. The Shaka stuff really busted my wrists:-) an unusual movement. Keep this up Mike your stuff is excellent.

  • Hi, I was wondering if you could do a video showing what exercises and tools that are good for people with arthritic hands. You guys always do such a great job! Thanks for all you do.:)

  • Hi Josh! I was waiting for this topic from your side, cause I play drums, lot of movement and vibrations transfers through wrists during drumming, so drummers need healthy wrists. Your approach is fantastic, so simple, yet mostly beneficial. I can already feel the effect of this routine, not like anything else I’ve seen online, it addresses the right muscles and hamstrings. Thanks so much man, keep it going!

  • You have to be careful, those Rear Facing Wrist Stretch palms down will cause irritation on the ulnar nerve to someone with that cubital nerve syndrome (nerve popping out when elbow is bent more than 90 degrees)

  • As usual…
    Great material Josh!
    Can you cover how to overcome improper thigh muscle recruiting.

    AKA: How keep adductors, quads, & hammies from detrimentally deviating while in movement.

    Thanks!

  • Very nice! I think this may help me with my pushups! I’ve never ever been able to do a proper flat hand push up. I’ve always done with my fists.

  • Holy heck this change the game from my wrists point of view. I have been having consistent pain in my elbow going down to my hands and after doing this for a few days it’s night and day

  • hi, thnx for god recommendations, do you though have any advice for the brachialis muscle? it hurts only when i do pullups, and not during other exercies, by the way, when i do pull-up, it’s ok, when i go down from pull-up, that’s where it hurts, feels like as if it tears apart, very painful, thank you again

  • I’m recovering from a scaphoid fracture this helps a lot even though it’s really painful working through getting that mobility back

  • Great question. I’ve been a fitness professional for about twelve years, but it wasn’t until roughly two years ago that I put down the weights and started taking lessons in Gymnastics, Parkour, Circus Arts and even Breadancing. I’ve never felt better in my entire life, and continue to work towards “self mastery” for the rest of my life! I’m glad you’re enjoying the videos!

  • Hey josh, I’m 17 and was wondering if you could make a video on mistakes that you wish you hadn’t made in your training so that younger people like me don’t have any regrets after looking back to how we trained, if that makes sense. Also keep up the dope videos I’ve learned a ton

  • Hey dude! Been following your videos for quite a while now and I just subscribed. I really like them, some of them are really hard but also really good for posture, general strength and mobility.
    Much respect from Uruguay ✊��������

  • Dude im a beginner the work outs are intense man its a struggle but pushing to make it less struggle appreciate the value oh i am 37 to years of non exercise but real determined to push this and become awesome

  • 0:52 Finger Pulses
    1:30 Palm Pulses
    2:03 Side-to-Side Palm Rotations
    2:38 Elbow Rotations (hands flat on ground facing forward)
    3:10 Side-to-Side Wrist Stretch
    3:42 Rear Facing Wrist Stretch Palms Down
    4:29 Rear Facing Wrist Stretch Palms Up
    4:49 Rear Facing Elbow Rotations
    5:35 Forward Facing Wrist Stretch

  • The wrists crackle only when rotating in one direction, not in the other but there is no pain, I’ve had tingling for a while now but doctors are expensive.

  • I just arrived to the Chanel, had back fusion done early this year and want to stat building back and core mobility! Thanks for posting.

  • Hello josh, thank you for this video! since i started watching your tutorials i’ve been improved a lot physically and mentally, also i finally took responsability for my many definciencies on the athletic side. I tought for years to be strong often caring more on achivments and people thinking then my personal opinion of my own. Then injuries comes eventually and nobody cares anymore. I get so much fun with natural movement and bodyweight workout now, even if I’m often with myself and people watch me with odd looks when i bear walk in the park. Keep it up with the great work please when you find the time. Greetings

  • Josh, thanks again for this routine. Having a lot of wrist/forearm pain from years of jammed wrists in ice hockey and now caring for my very active 2year old twin boys. I will be adding this to my workouts a few times a week. Thanks again, keep up the good work!

  • Probably one of the most important videos on your channel. The importance of wrist strengthening is paramount to any activity done with body weight

    Warming up, stretching and strengthening are so important with all these movements on your channel

  • Would like to see a mobility routine for improving the front rack position as a whole. I feel like a lot of people struggle with that. This was very helpful for the wrist aspect of it though!

  • Idk if this was intentional but the transition clips are hilarious, they kill me every time. Still ridiculously informational thanks for sharing

  • hi sir i had a fracture in my ulna and radius. i had a operation with screw and plates…after 3 weeks my cast is removed..can i do these exercises?

  • Great video! One thing to note though is if we need to have a doctors approval that message should be included at the start of the video to avoid someone getting injured

  • Hey! What do to if you have wrist pain? Whenever i move my wrist or push a certain place on my wrist it hurts so much. I barely move because of the pain.

    Please notice this. I can’t visit a hospital because of the Corona Virus.

  • Distal radius fracture with displacement and ulnar fracture in Oct. 2015…had another carpel release on Jan 25, 2016..I have numbess in distal fingers, am doing the hand exercises.. I also have bad muscle atrophy in my arm due to lack of use.. (it is hideous looking) lol.. This has not been addressed by Doctor or PT.. I was told not to use weights because of the nerve damage it would not help my arm strength. Was wondering if you agree with this.. Shoulder is impinging and working at home with a band..love watching the videos.. Was never shown most of these exercises for wrist… I know it is a slow recovery..

  • Thanks for this; I really appreciate the follow-along format.
    I gradually improved my (left) wrist’s mobility a few years ago, but stopped when it seemed I’d reached a ‘normal’ level. I realize I’ve been backsliding since, and your video comes along before I had a problem.:-)

  • The wrists crackle only when rotating in one direction, not in the other but there is no pain, I’ve had tingling for a while now but doctors are expensive.

  • Rear facing wrist stretch-palms up. @ 4:30 is impossible for me. Too tight. Currently doing it nearly flat hands and arms bent against a wall instead. Any advice?

  • When doing the “shortest” curl with thumb pointing up, as if I was holding a hammer but but it’s the dumbell my wrist tend to crack in the bottom position. I had two pins inserted in my hand post surgery that were removed after healing. Other exercise make miniscule sound and will get better as they get stretched out and warm combined with better ROM.

    What should I do in regards to the first statement and if you don’t understand me let me know so I can draw a clearer picture.

    Also I broke it about five years ago and just recently realized it’s lacking in strength and mobility when doing pushups. It has healed well for not being ordered rehab exercises back then (was 14 so didn’t care if I got any or not)
    Thanks

  • 1:47
    Been using my PC alot during quarantine and found a lot of wrist pain while trying to do push ups, this stretch helped instantly
    Thanks!

  • This is great! I am a swimmer and have been having terrible trouble with wrist pain, this makes them work so hopefully they will get strong enough that my hand shaping can stay strong against resistance without pain as this has been excruciating for some time and coach just put it down to my climbing tendon injuries. How often should I do? Every day?

  • This is great! I am a swimmer and have been having terrible trouble with wrist pain, this makes them work so hopefully they will get strong enough that my hand shaping can stay strong against resistance without pain as this has been excruciating for some time and coach just put it down to my climbing tendon injuries. How often should I do? Every day?

  • I’m trying to do home workouts during this quarantine and my wrists hurt from doing planks and exercises like that. Only one side. So I’m hoping this will help.

  • hi sir i had a fracture in my ulna and radius. i had a operation with screw and plates…after 3 weeks my cast is removed..can i do these exercises?

  • I was a competitive gymnast for a good 8 years and my wrists and ankles are shit. I Can hold a plank for 1 second and my wrists start to hurt. I cant even walk comfortable on uneven Ground. So hopefully strenghtening my wrists and ankles Will help:)

  • The one they do at 4:00 is what we did in our ROTC in high school for punishment. We almost never had our phones out in class unless we were told to.

  • Would these exercises help or hurt tendonitis in the elbows?..I currently do PT for both my knees, and stretches and muscle strengthening are part and parcel to that routine, wondering if that would work the same for elbows. You guys are awesome!!

  • My hands feel really tense during this. I almost cannot do the second one because my hands are so tense. Is this just a flexibility problem?

  • I like the way you present your knowledge. Nice relaxing music.Sorry to see that guy in the background being so ignorant and disrespectful.

  • I do yoga and sometimes my wrists hurt so badly. Doing anything where I have to put pressure on my hands… (push UPS, down dog) kill my wrists. I used to be a gymnast.. and xrays show that the little discs in between my bones in my hands/wrists are diminished. Would these help?

  • Gents I realize it’s tough to explain over the internet, but every time I start doing push-ups/burpees for more than a week my wrists start cracking and I can feel a click near my elbow. It’s infuriating. Thoughts?

  • Thank You for your videos! I had surgery July 6 2017 and have been in PT for 4 mths. now. I am still extremely limited with my range of motion, still swollen in all 5 figures. I am very concerned and my therapists/Dr. are showing concern also. If you have any advise for me I would really appreciated it! I love the stretches you have shared and will definitely apply them. My ex rays show my wrist is healed but I am still unable to bend my fingers/thumb/wrist properly. When I make a fist the space I still have which should be taken up by my fingers and thumb, I could probably fit a tennis ball in that area. Any help or advice I would be so very thankful+!

  • I just got my cast off Wednesday the 22nd of November. after broken ulnar bone in left arm. my wrist is extremely stiff and no movement.

  • you guys helped me stretch out my tight psoas mucles that were causing problems and helped me with my wrists being cramped due to writing and typing all the time. Thank y’all for sharing these videos!

  • the ‘prayer’ stretch and the following variation are so common sense I don’t know how I never thought of it! I usually did those on the ground great video, thanks very much!

  • I have rly sharp pain after I fall on ice 3 weeks ago the pain is on a specific spot on the wrist 1cm diameter I can do everything with my hand exept if I bend it 90 degrees or shake it fast it pains alot

  • Thank uuu!! I’m a hairdresser student, so I use my wrist a lot. One of my wrists hut cuz of awkward positions. So again, thank u so much for the stretches:D

  • Fantastic, my wrist health has improved from your full body workout for beginners!!! This is great, I feel grateful to have you as my trainer! Thank you

  • Hi, I really need help, why when I get out of a planche lean position, my forearm bone hurts a lot, I think it’s the ulna nerves, any advice? Thanks a lot

  • I just got my cast off Wednesday the 22nd of November. after broken ulnar bone in left arm. my wrist is extremely stiff and no movement.

  • Down vote, I am in excruciating pain radiating from my wrist up my arm all the way behind my shoulder blade. to find out a way to stretch these areas I’ve got to listen to every single detail this guy thinks is important. I would go to the hospital if I had health insurance and if it wasn’t for the virus scare that has pretty much shut down my local hospital. even though we’ve had less than 30 test positive for the virus.

    aside from my childhood pediatrician I have found that nearly every interaction with a medical professional is not worth my time.

    Just give the facts not all this Superfluous data.

    Or how about timestamps so we can just get the data we need?

    I swear it’s like they all do the paragraph speak of women.

  • Hey Josh! Good to see that you are still alive! Though I knew all of the exercises, still, it was a great video. Much love from Israel!