RE-/PREHAB: Fingers, wrists. forearms & elbows

RE-/PREHAB: Fingers, wrists. forearms & elbows

The arms & hands function as our body’s physical “manipulators”, allowing us to interact with our environment and the objects within it in a range of complex ways. As with the shoulder, this “complexity” is represented in freedom to move and affords both the wrist-articulation, and therefore hand, near 360° of range in space. This is facilitated by a clean 180° of active wrist/hand PRONATION and SUPINATION (the equivalent of the internal/external rotation expressed at the shoulder) from the elbow-joint alone, through the interplay of the radial & ulnar structures of the forearm. Adding to this the interconnected musculoskeletal/connective tissues and fascial-webbing of the hands, whose intricacy affords the potential segmented & independent movement of the fingers, optimal function & integrity relies on both the smooth “gliding” and “structural-balance” of these potentially independent, and yet irrevocably interconnected, parts.

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RE-/PREHAB: Fingers, wrists. forearms & elbows
  • Manual therapy for elbow-tendinosis symtoms

    Some simple techniques to treat/mitigate symptoms of elbow inflammation (acute or chronic epicondylitis) or other general overuse symptoms relating to the musculature of the forearm potentially transferring into the wrist.

    These were tools I used particular to my own symptoms so be sur...

  • End-range wrist-rotations

    An isolated context working through the end-range of the wrist in all angles with an "explorative" intention. This means that it is both a case of searching around to learn how things are feeling in those ranges, and in the process stimulating recovery & development through the focused,...

  • Basic Wrist & Finger Mobilization 1.0

    A most basic & general routine for prehabilitation of the wrist & finger ranges. For those unfamiliar with fundamental wrist-mobilization work, this is the routine to begin with. It utilises 'pulses' & rotations through ranges of extension & flexion as well as internal/external ro...

  • Basic wrist-mobilization 3.0 (with isometrics)

    A basic, yet comprehensive, wrist-mobilization routine working with rotations & 'pulsing' in a variety of angles/positions for fundamental prehabilitation and/or to prepare the wrists for hand-loaded practices.

    An 'isometrics' variation is also provided toward the management of tendino...

  • 5-min wrist mobilization, strength & mobility routine

    A comprehensive wrist strength & mobility routine consisting of 10 hand-positions, effective for up toward DAILY ‘prehab & prep’ of the wrists & fingers.

    All exercises should be performed with a CONTROLLED execution (the resource execution has been increased to 2x speed for demonstrati...

  • 5 minutes wrist & finger-prehab

    Once a foundation of more linear wrist & finger strength has been built through some time spent with fundamental mobilisation & strength/mobility-development routines, it is valuable to begin increasing exposure to a wider range of stresses. This is done here by increasing angles of exe...

  • 3-minute wrist strength & mobility (& decompression)

    A conveniently-integrated routine of the three main strength-development movements: the ‘Wrist-fist roll’, ‘Floor wrist-extensions’, and the ‘First-knuckle pushup’.

    Whilst its low intensity makes it of course immediately accessible to the beginner, this short & sweet routine is i...

  • Loaded-carrying contexts

    Lifting a heavy load, and walking. Two fundamental facts of life which, at first glance, can seem of insufficient intensity to compare to the likes of a 'Back squat' or 'Deadlift' - but there is a reason why forms of loaded-carrying are a staple of all 'Strongman' events.

    The load can ...

  • 'Proofing' of the Wrists

    'Proofing' of the wrists, affecting the fingers, elbows, and shoulders. Be sure to check out the 'Perspective of Proofing' resource for a foundational understanding of this concept to support ongoing practice:

    Rather than the repetitive execution of fixed r...

  • Isolated forearm-development tools

    Isolated tools for developing forearm strength as part of a pre-/rehabilitative practice. For more complete information on the use and execution, review the dedicated 'Notes on Forearm Development Tools' resource in VRL.

    Protocols for isolated forearm development are recommended to be ...

  • Notes on 'Forearm Development tools'

    Supplementary notes to support your practice of forearm development, whether using the tools for general prehabilitation & structural balance of the forearms or toward rehabilitative efforts.

    For programming, guidance, & support for your physical practice...

  • False-grip Wrist-Prep

    For an optimal ‘false-grip’ (FG), the ability to achieve near-90° PASSIVE wrist flexion with a CLOSED fist goes hand in hand with developing STRENGTH in that range through supplementary training. This is from the perspective that if the range is not available even “passively”, then the ...

  • The rings ‘False-grip’

    This is a grip in which the pisiform (bony protrusion in the ulnar-corner side of the palm) of the hand is always supported ABOVE the inside of the gymnastics rings. As a result, the ulnar-side of the wrist/forearm is also TIGHTLY contacted with the rings throughout.

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  • 'False-grip' (FG) Development

    'False-grip' (FG) development is oriented around two connected capacities: mobility, and strength development. This is because the 'FG' is mechanically at its strongest when a toward 90° angle of wrist-flexion is available when gripping the rings (i.e. it is maximally "closed"), but at ...

  • False-grip (FG) ring-rows

    A basic ring-row (HORIZONTAL pull) variation performed using a 'false-grip', for the purpose of its strength & conditioning either preparatory to, or in conjunction with, false-grip VERTICAL-pulling contexts.

    Note that a false-grip SHORTENS the distance required to pull the THUMBS-TO-C...

  • Elbow-range rotations (CKC)

    A simple exploratory, self-diagnosis & developmental tool for conditioning the elbows & wrists through the full ranges of elbow flexion & extension and in all angles, facilitated by internal & external rotations. As the hands are fixed in space and the body moves, it is fundamentally a ...

  • Isolated ring-curls & extensions

    "Isolated" contexts, in that they move around a single hinge-joint (the elbow) with a bent-arm push or pull motion. Their practice is namely toward conditioning of the elbow-tendons (i.e. attachments of the biceps and triceps), meaning that it can also be used as part of a focused progr...

  • 'Curling' contexts

    Contrary to the popular fitness maxim "curls get the girls", these select arm-'curling' contexts have been chosen not simply to increase the size of your "guns" (although, with consistent investment, this will occur).

    Rather, they represent PREHABILTIATION tools whose emphasises on bot...