Sebastian Brosche · 13 min · 1,183 words
Previously titled: Video 4 - Wrist Rehab Program
Hi everyone, welcome back. This is day four of our wrist rehab programme. So hopefully by this point, your wrist should be feeling much better and you should be back to doing some of your normal things and we're going to carry on strengthening it and increasing mobility as we go. So today we're going to need a bit more equipment.
I've got my light hand weight again. I've got my adjustable dumbbell with the weight on one end. I've got a weights plate here that I can hold onto, but a light kettlebell will also work well. And I've also got a slider circle.
If you don't have one of these, a folded up towel will do just fine. Okay, so putting the equipment to one side. Just going to grab the slider circle. Now, one of the problems with wrists in jujitsu is we need them to base on.
So I need to be able to put my weight through the wrist at all of these odd angles. And when you've got a wrist injury, you'll know that could be quite painful. So what I'm going to do is I'm going to use my slider circle to do a very specific mobilisation. So I'm going to start out here where the wrist isn't under any pressure.
I'm just going to slide it up towards me, putting the weight onto the hand and increasing the extension just until it starts to become a bit painful. Then I go back out again. I'm going to come back up and out. Just going to repeat that.
As I said, putting your hand on anything that's going to help it slide. So a folded up towel. That'll work. Okay, and we're going to stop there.
I'm going to take the arm out in front of me. And once again, we're going to do this stretch. Push back with the fingers and then relax. And one more time, push back and relax.
And then we're going to do the other arm. And we're going to switch to the hand the other way. So this time the wrist's flexed and push with the back of the hand. Try and straighten the wrist and then relax.
Increase the stretch. I should feel the stretch down the back of the forearm this time. And again, push back and relax. I'm going to go back to our slider circle.
I'm just going to repeat this mobilization. Now, I'm going to use a stretch that you often see weightlifters do. So I'm going to take my fingertips towards the shoulder. So I'm going to bring the arm into that front rack position.
So you can imagine you had an Olympic bar across the front of the hands there. I'm just pushing the elbow up to put the stretch on. So take the fingers out and relax. And then we're going to do the other arm.
And then we're going to do the other arm. And then we're going to bring the arm back into that front rack position. So I'm going to take my fingertips towards the shoulder. So I'm going to bring the arm up and relax.
And I'm going to use my fingers to shake out. Make some circles each way. And grab your hand weight. And once again, we're going to go back to just the wrist curls that we were doing earlier in the week.
You may be able to use a slightly heavier weight at this point. And then just turn the hand over. And then we're going to do the other arm. And then we're going to do the other arm.
And one more time. And then we're going to do the other arm. And turn the hand over. And once more.
Put the weight to one side. And then we're going to grab your kettlebell. Now if you're using a kettlebell, do make sure it's quite a light kettlebell to start with. And you're going to hold it by the handle.
So the idea is that I have the weight over the top and I'm using my wrist to stabilize. Now I can assist with the other hand. I'm just going to start with it overhead. And what I'm going to do is I'm going to slowly rotate the shoulder.
Point the palm away from me as far as it'll go comfortably. And then the other way. And this is a really good stability and proprioception exercise at the wrist. So those muscles are having to work together to keep my wrist straight and to keep that weight balanced and to correct for those little wobbles as they happen.
And this can be deceptively hard work. And come down. And then we're going to do the same thing. Switch for your single-ended weight.
And this time we're going to make circles and trace a circle with the top of that weight. You can use a long stick, a weighted stick, a sledgehammer like that instead. But an adjustable dumbbell is an easy way of doing it. And then back the other way.
And do the same thing. And then we're going to do the same thing. Just onto your back. And this time I'm going to trace a circle facing the wall above my, behind my head.
And all we're doing is we've changed the direction of gravity so we're loading the opposite side of the wrist now. Now change direction. And then we're going to do the same thing. And rest there.
Give the arm a shake out. Grab your plate or your kettlebell. You may find that the wrist is starting to get tired now. You're getting a bit more of a wobble.
So do be ready to use the other hand to assist if you need to. And then we're going to do the same thing again. And then we're going to do the same thing. And rest there.
Give the arm a shake out. And then one final time. And make circles. Back the other way.
And rest there. And then we're going to do the same thing again. And lying onto your back. And back the other way.
And rest there. And then finally, we're going to finish up the same way that we started out on some of the previous days by doing some work into the forearm. So I can just do this on the mat here. Just going to lean into the forearm muscles.
Put a little bit of pressure on the elbow. And then just open the fingers out. I'll work my way down. Those muscles are going to be a little bit more muscles.
Maybe feeling a little bit sore and tender from the work that we've done. And one more time. And right, let's give the arms a shake. Make some circles with the wrist.
Each direction. And rest there. And that's the end of day four. So once you've mastered what we've done there so far, we'll see you back here for day five, which is the final day of the programme.
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