Oxygen Australia — January-February 2018

22 Jan/Feb 2018 oxygenmag.com.au

Photos by

Chris Bruno /

Model:

Angela Gargano /

Hair & Makeup:

Vonetta Cabral / T

op:

Marika Tek /

Pants:

Yogalicious /

Shoes:

Vibro

Move MOBILITY

By Stephanie Main, NASM, Registered Yoga Alliance Yoga Instructor, CrossFit Mobility Trainer

I

t is one of the most overlooked

areas of the body for both strength

and mobility, yet it is part of almost

every movement we perform

inside and outside the gym: the wrist.

We often forget about our wrists and

forearms because they don’t usually

present the same degree of limitation (or

complaining!) as larger joints such as the

hips and shoulders. Couple that with an

increase in tiny, daily movements such

as texting, typing and scrolling, and your

wrists can become tight and inflexible,

affecting lifts such as overhead presses,

carries, pull-ups and front squats.

The good news is that mobilising your

wrists and forearms is simple and quick,

and it requires no equipment at all. Use

these four moves as part of a dynamic

warm-up or as mobility training post-

workout and reap the immediate rewards.

Hey, you — stop texting! Okay, now use these four moves

to mobilise your wrists, improve lifting performance and

undo the negative effects of technology.

Wrist

works

QUADRUPLE FOREARM STRETCH

Get on all fours on the floor with your fin-

gers pointing toward your knees, hands

underneath your shoulders. Slowly sit

back on to your heels while keeping the

heels of your palms on the floor. Pause

when you feel a stretch and hold for 15

seconds. Do three sets.

FALSE-GRIP STRETCH

Get on all fours and place your hands

palm side up on the floor, with your fin-

gers turned inward toward one another,

elbows slightly bent. Slowly straighten your

elbows. Once you feel a stretch in the top

of your forearms, stop and hold for 15

seconds. Do three sets.

FLAPPER

Stand with your arms extended straight

out from your shoulders, parallel to the

floor, fingers together. Extend your wrists

and lift your fingers up as high as you

can, then flex your wrists by drawing your

fingers down as far as you can. 'Flap'

your hands up and down for two sets of

25 reps.

BLINKER

Stand with your arms extended straight

out from your shoulders, parallel to the

floor, palms facing down. Alternate

between making a tight fist and opening

your hands and spreading your fingers.

Move quickly and do two sets of 25 reps.

If your forearms begin to burn, you’re

doing it correctly!

downward. Tightness here can make moves such as handstands

or a front squat, in which your wrists are in extension, uncomfort-

able or even painful.

EXTENSORS The muscles in the top of your forearm work the

opposite way, pulling your fingers up and open and putting your

wrist in extension. Tightness here can negatively affect your

overhand grip in moves such as a farmer’s carry or a pull-up.

Fast anatomy lesson

The muscles that move your wrists are located in your forearm and

are generally divided into flexors and extensors. In conjunction

with a number of smaller muscles, the forearms allow your wrists to

move up, down, side to side, and in rotation.

FLEXORS These muscles run along the underside of your forearm

and come into play when you close your hand or pull your hand