In this video, we’ll discuss wrist exercises with the Pocket Physio. Maintaining the range of motion on the wrists and forearm can reduce potential aches and pains that may crop up.
Watch the video or read more below:
Here are your Three Wrist Exercises with the Pocket Physio to try:
Exercise #1: Pressure Top of the Forearm – With hand movement
Rest your forearm on the table with your hand off the edge, palm facing down the floor. Take the pointy end of the Pocket Physio and place it in the forearm muscle belly. You can put it in different places and see where it feels tight and when you’ve found a tight spot, slowly bring your hand and wrist up and down.
Repeat: 5 – 6 times and repeat on the other side.
Feel free to do more if you’re feeling it’s working and try the pressure in different areas.
Variation: With 1-kilo weight
The 1-kilo weight or a bottle of water can help increase the stretch. Place pressure with the pocket physio on the forearm and slowly bring the hand up and down.
Exercise #2: Pressure Underneath the Forearm – With hand movement
Place the flat side of the Pocket Physio on your table so the pointy elbow end is sticking up then place your forearm over it and find a pressure point. Place the Pocket Physio in different areas to see where it feels tight. Once you’ve found the tight spot, slowly bring your hand up and down.
Repeat: 5 – 6 repetitions and repeat on the other side.
Exercise #3: Flip the Palm Up and Down
Using the pointy end of the Pocket Physio, find a tight spot on your forearm as with the first exercise above. Place your forearm on the table so your hand is over the edge of the table. Start with the palm facing down to the floor and slowly flip the palm up so it points up to the ceiling.
Repeat: 5 – 6 times.
Try placing the Pocket Physio in different areas of the forearm to get to different tight areas.
Variation: With 1-kilo weight
Holding a weight or a water bottle can help increase the stretch. Hold the weight at one end rather than in the middle as this can help with leverage. Repeat exercise three above and see the difference with and without holding the weight.
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Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.
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Remember – Listen to Your Body!
Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.
As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.
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