Oxygen USA — September-October 2017

28 oxygenmag.com

Photos by Chris Bruno / Model: Angela Gargano / Hair & Makeup:

Vonetta Cabral / Top: Marika Tek / Pants: Yogalicious / Shoes:

Vibro

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 complain-
ing!) as larger joints such as the hips and
shoulders. Couple that with an increase
in tiny, daily movements like texting,
typing and scrolling, and your wrists can
become tight and infl exible, aff ecting
lifts such as overhead presses, carries,
pull-ups and front squats.
The good news is that mobilizing
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 train-
ing postworkout and reap the immediate
rewards.

Hey, you — stop texting! OK, now use these

four moves to mobilize your wrists, improve

lifting performance and undo the negative

eff ects of technology.

move MOBILITY By Stephanie Main, NASM,

Registered Yoga Alliance Yoga

Instructor, CrossFit Mobility Trainer

Wrist

works

QUADRUPED FOREARM STRETCH

Get on all fours on the fl oor with your fi n-

gers pointing toward your knees, hands

underneath your shoulders. Slowly sit

back onto your heels while keeping the

heels of your palms on the fl oor. 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 fl oor with your fi n-

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

fl oor, fi ngers together. Extend your wrists

and lift your fi ngers up as high as you

can, then fl ex your wrists by drawing your

fi ngers 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

fl oor, palms facing down. Alternate

between making a tight fi st and opening

your hands and spreading your fi ngers.

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 like handstands or a

front squat, in which your wrists are in extension, uncomfortable

or even painful.

EXTENSORS The muscles in the top of your forearm work the

opposite way, pulling your fi ngers up and open and putting your

wrist in extension. Tightness here can negatively aff ect your

overhand grip in moves like 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 fl exors 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