Sebastian Brosche · 6 min · 718 words
Previously titled: Video 16 Wrists & Forearms I don't have time for yoga
This is awesome for your forearms if you're doing a lot of Jiu-Jitsu or even if you're not if you're doing life we're always closing the fist so this is really nice for the forearms. Start on your hands and knees turn the fingers out. Fingers are out and from here notice how this feels in your forearms if you notice anything. Turn the fingers towards your knees as much as you can even if they don't totally face your knees that's okay.
Turn them as much as you can towards your fingers towards your knees. Then shift forward and back a few times so this is too intense move your knees closer to your fingers it's not intense then move your knees closer. If it's too intense move your knees if it's not intense enough move your knees further away there we go. That's those are the words we want.
So shifting forward and back. Now reset the hands to where they should be. Turn the fingers the middle fingers to face each other internal rotation. Flip the palms up wrist lock but don't wrist lock yourself too much.
We just want to counter stretch bend the elbows straighten the elbows. Sitting back on the heels rinse that out. Wrist circles a few times this is really nice this can be nice on the wrists. Keep your wrists together and create circles.
Then another way this just creates actual circles with the wrist instead of flailing around randomly. Alright next one for the forearms this is I wish I had known this when I went into really big jujitsu tournaments forearms get really sore. So palm up on your on all fours right palm up take your left knee so the opposite knee and put it as close to your elbow pit as you can create circles one way two three circles the other way. So notice how that massages the forearm it's really nice.
Middle of the forearm three circles one way one two three three circles we're all business we got a lot to fit into five minutes today. Knee on the wrist one two three go the other way one two three and actually put your knee in the palm of your hand for one two switch directions in the circle one two three. Alright next set palm down open and close your palm a few times looking at the elbow notice the muscle that moves you see that muscle take your opposite elbow put it on that muscle and just get a little massage in there there we go tensors of the hand. If this is too intense you can always use your thumb not your right thumb that's impossible or should be impossible you can do that we go to the problems your left your left thumb if you need to.
Alright so you can work your way down that that a nerve if you like that tensor okay back to your hands and knees other side. So left palm up cross finding your right knee place it all the way towards the left elbow pit three circles one way with the knee two three and three circles other way one two three in middle of the forearm one two three other way one two three on the wrist and notice as you're doing these three circles how that feels in the hand what happens in the hand it's really interesting. Other way two three in the middle of the hand you got one two three other way one two three looks like we're gonna do it we're gonna fit this into five minutes. Turn the palm down open and close the fist a few times take a look at the flexors and extensors that are moving take your right elbow put it on there and find that now if this is too much you can always use that right thumb like we talked about well I talked about.
You can either stay in that spot near the elbow or work your way down and you can do this as much as you like just notice how good that feels even through the hands and wrists like I always say it's connected that All right good job we'll see you next time
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