Wrist Pain Rehab (Grappler's Wrist) for BJJ | Part 5 (15 min)

My other hand goes on the back of the wrist that I'm mobilizing. I'm just going to bend and straighten my elbow. I can assist the mobilization by pressing down into the wrist joint. I want to keep the band adjusted so it comes just above the wrist.

Rest there. When we look at wrist movement, we talk about flexion and extension. So when I flex the wrist, when you look at how it moves, there isn't a straight line here. It doesn't flex parallel to the forearm or perpendicular to the forearm I should say.

What actually happens is the angle of the joint is on a slight angle here. So the little finger comes up ahead of the other fingers. What I want to work on now is a particular exercise to focus on these muscles on the inside of the forearm, the ulnar side. I'm going to hook the band around my little finger.

I'm going to make a fist and I'm going to curl the little finger knuckle towards the elbow and back down again. I'm particularly emphasizing the muscles on the inside, on the little finger side of the forearm. Again, I can alter the tension with that other hand. Then what I'm going to do is I'm going to keep that same angle, but now I'm going to push back.

I'm going to straighten the hand against the pressure of the other hand. Now I'm pushing with that index finger knuckle first. Just hold that as a static hold. And relax.

Once again, hook the band around the little finger, make a fist and I'm going to curl up. Making sure to lead with the little finger. This time I'm going to push back again. So I'm pushing down with the back of the hand using the extensor muscles.

Just going to hold that static, pushing as hard as I can reasonably comfortably. As always, we don't want to push into pain with any of this, but hopefully at this point in the rehab program, everything should be starting to feel more comfortable. And one final time. And then push back.

And rest. And just to shake the arm out, I'm going to grab my one-ended weight again. And then we're just going to go through the pronation-supernation movement. Now, we discussed this earlier in the week.

Remember that this movement takes place at the elbow. It's not a movement at the wrist joint, but the wrist is having to stay stable in order to transmit that force from the elbow through to the hand. And those sheer forces can sometimes start to produce a few niggles or a little bit of pain at the wrist. So do judge the amount of what you're using based on how everything feels.

Rest there. Grab your weights plate or your kettlebell. And this time I'm going to go for a bottom-up kettlebell press. The idea is I'm having to stabilize the weight at the same time as pressing it.

So the press shouldn't feel hard weights-wise. Do remember to use quite a light weight at first, but keeping it stable, that's much harder. So this is proprioception at the wrist as well as wrist stability and the ability of those muscles to correct for any wobbles. And rest there.

Go back to your single-headed weight. And this time we're going to make those circles. And back the other way. Put the weight down.

Grab your kettlebell or weight plate. And rest there. Grab your weights plate. And rest there.

Grab your weights plate. And rest there. And this time we're going to make those circles. And rest there.

And switch back to your weight. This time lying on your back. We're going to make those circles. And then back the other way.

Drop the weight to the side. And then one final time. And then one final time. And rest there.

And that brings us to the end of day five and to the end of the programme. So well done for making it through. Hopefully your wrist will be feeling much more stable and resilient and mobile than it was when we first started out at the beginning of the programme. Good luck with your training.

Do remember to keep doing some of those exercises as part of your warm-ups and your regular training routine. And hopefully we'll see you on the mats.