The Method

Wrist Mobility

Smash, stretch, and activate corrective strategies for wrist mobility — releasing forearm restrictions, improving wrist flexion and extension range, and building wrist strength.

All Corrective Exercises

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Smash

Soft tissue work to release restrictions and improve tissue quality.

Roll forearm on elevated surface

Roll forearm on elevated surface

Roll forearm on small ball

Roll forearm on small ball

Stretch

Restore range of motion and lengthen restricted tissues.

Quadruped forward leans

Quadruped forward leans

Quadruped reverse leans

Quadruped reverse leans

Pole Over & Backs

Pole Over & Backs

Activate

Strengthen and reinforce neuromuscular control.

Resistance band wrist curls and extensions

Resistance band wrist curls and extensions

Bench kettlebell flips

Bench kettlebell flips

Bench dumbbell wrist curls

Bench dumbbell wrist curls

Smash

  • Roll forearm with muscle stick or barbell
  • Lean against barbell with outside of forearm and move up and down with movement
  • Lean against barbell with inside of forearm with movement
  • Roll outside of forearm with device against wall
  • Roll outside of upper arm with device against wall
  • Roll forearm with small ball on elevated surface

Stretch

  • PVC arm rotations
  • Wall stretches with palms against wall (fingers up and fingers down)
  • Wall stretches with palms down
  • Wall stretches with back of hand against wall (fingers up and fingers down)
  • Quadruped forward leans with fingers forward
  • Quadruped reverse leans with fingers back
  • Pole over and backs

Activate

  • Forward facing band wrist curls (palms facing away)
  • Forward facing band wrist curls (palms facing forward)
  • Bench kettlebell flips
  • Bench dumbbell wrist curls
  • Bench dumbbell wrist extensions