Improve Wrist and Hip Mobility With These Simple Moves

Everyone knows that front squats and pushups can be a bit difficult to perform if your strength levels aren’t up to par, but they can be even more difficult if you experience wrist pain. This pain can often gravitate up the entire forearm, significantly reducing your ability to perform any type of body weight exercise involving applied pressure to the wrists.

This pain is generally caused by poor wrist mobility. When the wrists are stiff and immobile, they cannot get into the proper position needed to support the body during various exercises. Below, we will discuss a few mobility-enhancing moves that will help add greater flexibility and range of motion to the wrists.

Planche Position: Begin by getting onto the floor on your hands and knees. Turn your hands so that your fingertips are pointing toward your knees. Keeping your back straight and abs tight, slowly shift your body forward until you feel a slight pull in your wrists. Hold this position for roughly 20 seconds, then return to the starting position. Repeat this movement by shifting your body to the right, then the left, and finally forward again, holding each position for 20 seconds before moving on to the next.

Wrist Walks: Start by standing with your feet together, arms fully extended out in front of you, and your palms flat on a wall. Your fingertips should be pointed towards the ceiling. Maintaining contact with the wall at all times, slowly ‘walk’ your hands down the wall. Go as close to the floor as possible, making sure your palms touch the wall at all times. Once you can’t go any further, rotate your hands so your fingers are pointing towards the floor, and walk your hands towards the ceiling as far as possible.

Wrist Rotations: These are very basic moves that can greatly increase your wrist mobility, but are so simple they are often overlooked. Using a bit of wrist tape, tape your fingers together so they can’t splay apart and assist the movement. Slowly rotate your wrists around in every position you can for about 30 seconds. Repeat with the other hand. If there is any position that feels a little sore/tender, hold that position for a few seconds before moving on.

Aside from poor wrist mobility, tight hips can reduce your ability to perform many exercises, such as squats. Tight hip muscles can reduce your range of motion, making it difficult to perform many lower body exercises without pain or discomfort. The following moves will loosen tight hips and enhance flexibility.

Lunge Twists: Stand straight with your feet together. Lunge forward as deeply as possible with your right leg, and place your left elbow on the outside of your right knee. Fully extend your right arm, and reach toward the ceiling. Hold for 20 seconds, and repeat on the other side. Repeat 5 to 6 times on each side.

Frankenstein Kicks: Stand straight with your feet together. Extend your arms out straight in front of you. Begin walking forward by kicking your right leg out straight and trying to touch your right hand with your toes. Repeat with the left leg. Try to walk forward about 10 feet in this manner, working your way up to 30 or 40 feet.

All of the above moves are simple to perform and work wonders for enhancing mobility. For optimal results, perform each move 3 to 4 times per week to begin, increasing to every day as your flexibility improves.

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