Monday, 04.18.11: Wrist Mobility

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Maintaining Wrist Mobility

By Mary Finck, DPT

Below are some ideas for wrist flexion and extension flexibility that should help with overhead movements and maintaining a good rack position.  If wrist flexibility is deficient, it can effect the more proximal joints such as the elbow and shoulder.  Increasing wrist flexibility can help maximize your potential!

The strongest position of the wrist is in slight extension as seen in this picture blow. Taping can be used during heavy loading to limit excessive end range.  To tape the wrist prior to exercise, maintain slight extension and spread fingers, so that you can maximize the stabilization with the tape. 

Wrist Extension Stretches - =Hold Stretch x 2 min. Keep palms together & fingers straight!
(A slight change in angle or pressure may help finding a point of restriction)

Wrist Flexion Stretch - Hold Stretch x 2 min

Band Distraction/Extension Mobilization - This self mobilization stretch will help with capsular opening and wrist extension.  Try to supinate (turning elbow outward) at the elbow to change the location of the stretch. 

NOTE: All stretches should be pain free!!