Conditioning for Articulate Wrists and Hands
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The exercises in this program are designed to build strength, improve range of motion, reinforce clean technique, and pamper the hands and wrists. Use this program:
- As a stand-alone conditioning program to level up;
- As a warmup, for the “Wrist and Hand Movement Breakdowns” Series, or before any other intensive training for wrists or hands;
- As a cooldown following armwork;
- To stay consistent with practice on days when you are moving slowly;
- To learn simple but effective exercises that can be done anywhere (work, school, standing, seated, while waiting for virtually anything), helping you to get better faster
- For centering, relaxation and self-care.
Bookmarks in this Program
01: Obligatory Safety Warning
1:56 Program Begins
2:01 Hands CLASPED OVERHEAD: big stretch
R L R L, switching hands
3:04 TWIST from waist, loose arms
3:38 HUG
R, L: massage under scapulae
R, L: push top arm down
R, L: massage levators scapulae
5:32 HANG OVER
roll down and hang over; roll up
6:00 ASSISTED EXTENSION- FLEXION
fast assisted extension x4
fast assisted flexion x4
slow assisted extension x4
slow assisted extension x4
7:22 SPLAY FINGERS: “Jazz Hands… and Beyond!”
4 times
interlock and open
change grip, interlock and open
8:22 MASSAGE
thumb to palm
back of hand, from inside to outside x2; down to wrist; down forearm massage forearm other direction, from out to in
massage underside of forearm, out to in
pull fingers one at a time
interlock hands with both palms down
11:50 STEEPLE
steeple hands and individually push fingers
13:00 UP-DOWN; ROTATE
overhead and down to center; rotate in out x2;
curl fingers in until backs if hands are together;
down-up, rotate
lower-pull center; in-out in out; curl fingers in until palms are together;
up, stretch, down, rotate
reach hands overhead; interlock fingers and stretch; switch grip; stretch
down to sternum; rotate in and out;curl fingers in until backs of hands are together
down, stretch, up, rotate
bend down; grasp hand and rotate elbow up; switch
up to sternum; rotate in and out
14:59 ONE FINGER AT A TIME TOUCH IN CENTER PALM
15:30 FAN IN AND OUT
each up down, then down up
thumb in; pinky out
pinky in; thumb out
pinky in; pinky in
16:03 PAW →CLAW →PAW →CLAW →ROSEBUD
17:08 ASSISTED KNUCKLE STRETCH
bend back finger tips
17:57 ROLL ARM at SHOULDER
18:21 ROTATION
Rotate entire arm
18:53 Rotate Forearm
19:48 DEEPER EXTENSION-FLEXION
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