These two moves are awesome! I think that they are my favourite wrist moves.
The last two posts on wrists have been focused on,
- accessing more engagement in your hands and arms when you are supporting weight
- improving your grip strength
- and working your wrist in a bunch of strange positions so that the supporting muscles grow strong in all directions. Because life is unpredictable.
This week we are going to focus on the big muscles in your forearm. They play a big role in how your wrists feel.
When you do these moves correctly, you should start to feel the work and fatigue in between your wrist and elbow.
Have you ever done calf raises? Imagine your hand as your foot, that's what we are going to do. We are also going to do some finger lifting :)
When I first saw this I was like....pwheet...no problem, that looks simple.
Well, I was surprised.
To be fair, I was also surprised at how challenging calf raises were at first. This is not a way that I have be using my forearms, until now.
And let me tell you, it feels really good in my wrists afterward, as long as I don't overdo it. Don't overdo it!
As with all of this series, your biggest win will come from doing less, more often.
Don't get all heroic on yourself and screw this up, OK?
Lets get started.
Let's do some calf raises for your arms!
Remember, less more often, will get you the happy wrists you desire...
3 steps to raise your palms
Step 1: Choose a working position
The working positions available are the same as in the last wrist post. The only difference is that you want to keep your arms straight throughout this move.
Pick one that feels right for you. I recommend starting with a lower load position.
Lower Load Positions
- Stand facing a counter or table, palms on the surface in front of you. Lean your weight into your hands. Feet closer = less weight, feet farther away = more weight.
- Kneel on the floor with your butt resting on your feet. Place your hands on the floor in front of you and lean some of your weight into them. You can increase the weight by lifting your butt off your feet and moving your hands farther away from your knees.
Higher Load Positions
- Start on all fours with your hands under your shoulders, but tuck your toes under and lift your knees off the ground.
If, and only if, it is easy, and you feel really strong in your forearms with the above positions, try the same moves in a plank variation. Three options are pictured below from easiest to hardest.
- With hands raised on a low table or chair.
- With hands and feet on the floor.
- With your feet up on a block or bench or chair.
Start with very low load and work up.
Don't feel like you need to get to the hardest position. I don't do that position!
I promise you, you will get results even if you never ever get to a higher load position.
Step Two: Spread and engage your fingers, lift your thumbs off the floor
If you don't lift your thumbs they will be tempted to help out and we don't want their help.
Step Three: Slowly, smoothly and with control, lift the heel of your hands off the floor and lower back down.
All of your fingers will stay on the ground, only your palm will lift off the floor. Remember to keep your thumb out of it and your elbows straight.
Step Four: Where do you feel the work? How does it feel?
Pay attention the next day...
Do you feel the same as usual? Sounds like you could do a little more next time, either more repetitions of each exercise or try with a bit more load (ie, change your starting position to make it harder).
A tiny bit sore? Sounds like you challenged yourself, but not too much, congratulations, what you did is a good amount, do it again tomorrow :)
Really freaking sore? Sounds like you did too much at once! Give yourself some rest and care and then try again in a day, but aim for the sweet spot. Don't be put off from these moves, just do less, more often. Sound familiar? Less could be fewer repetitions of each move or starting in a lower load position or both.
And now some finger raises!
5 steps to raise your fingers
Step One: Choose a working position as above. I recommend whichever one worked best for your palm raises.
Step Two: Spread your fingers wide apart, and lift an index finger off the ground.
Step Three: Lean your body forward over your hand until it becomes hard to keep your finger up or your arm straight.
Keep your arms straight, don't bend your elbows.
Step Four: Lift and lower your finger till it feels tired.
Step Five: Lean your body back away from your hands to take a wee rest then repeat the exercise with each finger.
Step Six: Where do you feel the work? How do your wrists feel?
Pay attention the next day...
Do you feel the same as usual? Sounds like you could do a little more next time, either more repetitions of each exercise or try with a bit more load (ie, change your starting position to make it harder).
A tiny bit sore? Sounds like you challenged yourself, but not too much, congratulations, what you did is a good amount, do it again tomorrow :)
Really freaking sore? Sounds like you did too much at once! Give yourself some rest and care and then try again in a day, but aim for the sweet spot. Don't be put off from these moves, just do less, more often. Sound familiar? Less could be fewer repetitions of each move or starting in a lower load position or both.
How did these moves work out for you? Which ones are your favourites? Let me know in the comment section below.
Donyne works with Moms to heal and resolve any niggling issues left over from pregnancy and childbirth.
If your body has never really felt right since your child was born, hop on over to my website and check me out, it's never too late! I work with moms all over the world via video chat or in person in the Comox Valley, BC. You can also find me on Facebook and Instagram @easeyourbody sharing posts like this.
