Скачать или смотреть Wrist Mobility, Physical Therapy Denver

Pain in the wrist can be one of the most tricky and frustrating injuries to treat or to train if you have pain. There are 8 bones depending on which bones you are considering to be "wrist" bones. The typical bones in the wrist complex are in two rows. The distal row, or farther from your body/trunk, are the trapezium, trapezoid, capitate, and hamate. The proximal row, or closer to your body/trunk, are the scaphoid, lunate, triquetrum, and pisiform. The bones from your forearms, the radius and ulna, meet the proximal row of wrist joints. Dysfunctions in any of the areas the bones meet can cause problems with pushing or even pulling type movements. Some examples are push ups, push press, thrusters, or handstands. .
To loosen up your wrist and gain mobility we can try to temporarily alter the mechanics in the wrist to see if the new movement decreases the pain. If it does we can continue to mobilize the wrist while training into the new mobility until the body can handle the pushing type movements. While the initial pain decrease is great this may take some time as your body needs to adapt to the new range of motion and training stimulus.
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To improve your wrist mobility:
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1️⃣Put your wrist on a table with your palm down.
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2️⃣Move your body so that your arm comes over your hand and forces your wrist to bend while keeping your whole hand touching the table. This is just a warm up.
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3️⃣Grab the ulna, the farthest bone away from you on your forearms, as close to the wrist as possible and pull towards your body.
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4️⃣While lightly to moderately pulling your forearms toward your body move your arm over your wrist to bend the wrist while keeping the whole palm of the hand down against the table.
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5️⃣Try different angles and different amounts of pressure. When you find the one that feels the best and is the least painful try to move your arm over your wrist several times.
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6️⃣Now that you have improved mobility it is time to start lightly training the wrist in the new range of motion. Remember that if you train it too hard that the pain may come back while you are doing the activity. Just decrease the intensity of the activity.

If you are looking for help with wrist mobility and are searching for physical therapy in Denver please check out our website at www.kinetikchaindenver.com or give us a call.