WRIST + HAND PROTOCOL
Автор: Serena Mora | LIVENOWphysio&rituals
Загружено: 2026-01-13
Просмотров: 4
Описание:
Just a few minutes for a stronger grip, more stable hands e no numbness.
Perfect to do before or after riding and whenever your hands feel tired or numb.
Tools: soft ball (if present)
00:20 Warm-up
*Wrist Circles
In the 2 directions: 10sec + 10sec.
*Finger Flicks (to wake the tendons up)
Open and close the hands for 10sec.
*Shake
00:43 Strength (circuit to be repeated 3 times)
(Better with a soft-ball otherwise tools-free)
➤ Grip Squeeze, 20sec each hand
➤ Finger Tip Press
Press thumb and one other finger a time for 5 sec, change finger and repeat for all 4 fingers, both hands.
➤ Wrist Curls with elastic, 10x
Elbows attached to the body, move only the wrist!
10x
02:17 Finisher (nerves + mobility)
➤ Nerve Glide (penguin exercise)
Arms along the body, shoulders down, flex hand, keep and go up.
Feel the tension and tend-detend for 10 times.
➤ Prayer Stretch (slowly, 3x)
Palms together, elbows together
Down until fingers
Come back
Repeat 3 times, slowly
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