Скачать или смотреть Functional Yoga - Bulletproof Wrists 2 [9 Drills]

Bulletproof your wrists with these mobility drills! In this tutorial you'll use functional range conditioning elements to warm-up, protect, and prepare your wrists for weight-bearing activities and moves like handstand.

In this short routine I'll teach you methods and techniques to help you access and increase your usable motion across the wrist joint. Total time should be less than 3 minutes!

In Functional Wrists Part 2, you'll be in a quadruped or table position the whole time.

Drill 1 - Star with palms flat, fingers forward and make circles with your shoulders keeping your elbows locked out and core engaged. Go in both directions.

Drill 2 - Turn your wrists out to the side, pointing your fingers towards the edges of your mat and shift side to side into deeper wrist extension.

Drill 3 - Continue on so that your fingers are pointed towards your knees and shift back and forward.

Drill 4 - Turn your palms so they face up and your fingers point towards one another, shift side to side in wrist flexion.

Drill 5 - With your palms still facing up, turn your fingers towards your knees by internally rotating at your arms shoulders. Shift forward and back.

Drill 6 - Continue to internally rotate your arms until your fingers point out towards the edges of your mat and shift side to side.

Drill 7 - Come back to the base position from Drill 4. Lower your chest to the floor by retracting your scapula and bowing your elbows out to the side. Press back up and straighten your elbows, protracting your shoulder blades. That's one rep. Do five reps.

Drill 8 - Again, begin in the base position from Drill 4. Keep your arms straight and press up to two closed fists and then back to flat hands palms facing up. That's one rep. Do five reps.

Drill 9 - Take one forearm, palm facing up, to the ground horizontally aligned with the top of your mat. Use the opposite knee to lightly massage your forearm, gently increasing pressure, up and down your forearm. Spread your fingers wide and pause, then relax into a closed fist. Repeat 3-5 times. Repeat on the other side.

The total routine should take under three minutes. Do this sequence after completing the drills from Part 1 and before the drills in Part 3. Do the entire series before any hand balancing or load bearing on your hands. Your future wrists will thank you!

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My name is Tom and welcome to my Youtube page. In this channel you’ll find a wide variety of offerings, including yoga tutorials, drills, full classes, mini-lectures, guided meditations, yoga sequencing and planning, basic and beginner programs, as well as advanced training methods for more complex movements and postures like handstand.

I’m passionate about yoga, mindfulness, and helping others achieve their goals. My mission is to share what’s worked for me so that others may benefit in some way. Take what works for you and leave the rest behind. All of this content is free but if the spirit moves you I do accept donations which can be made via Venmo at @sugattgame. If you get anything from these videos be sure to like, comment, and subscribe!

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Yoga With Tom recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

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Peace!