Conditioning for Articulate Wrists and Hands

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

Leave a Reply

Your email address will not be published.