CrossFit Mobility: 5 Tips to Ease Your Front Rack Wrist Pain

| October 7, 2013 | 1 Comments

Kyle Kasperbauer, NC 2013_CrossFit_Games_North Central Regional

Photo Credit: CrossFit, Inc

If you’ve noticed that you’re having trouble with some basic movements such as front squats, a lack of wrist mobility may be the culprit. Pain in both your wrist and forearm can be a sign that you need to focus on this area. With consistent exercise, you can increase your wrist mobility, both decreasing the likelihood of injuring yourself, and also getting more from your lifts.

Wrist Extension

Start with a basic extension. This can be done at your desk or anytime you want to get in a few wrist mobility exercises into your day. Pull your wrists back and hold them in an extended position for about 30 seconds. Repeat this movement a few times a day and you’ll start to notice increased range of motion.

Wrist Rotations

Another easy move you can do throughout the day is a wrist rotation. This is a great way to relieve tension when you’ve been typing at a computer and your wrists begin to feel sore. Make a fist and then move your wrists around in a clockwise and counterclockwise position. If you start to notice a position that feels tender or limited, hold in this position for a few seconds. It’s very effective when repeated on a consistent basis.

Inverted Push-Up

An inverted push-up is another great exercise to do. You’ll start with your body in a plank position and then turn your hands inwards so that your fingers are pointing towards the toes. Only turn as far as you’re able to comfortably and stop when you feel any tension or pain. Make sure that your torso stays firm and then move your body forward to create an angle from the shoulders to the wrists. Hold this for about 30 seconds, although stop if you start to feel pain. If you’re having trouble completing this movement, you can do it from your knees.

Wrist Walk

Another way to stretch out your wrist is by doing a wrist walk. Place both your palms on the wall with straight arms and fingers towards the ceiling. Keep touching the wall and slowly walk down until you can’t move your hands down any further. Then, turn your hands around so that they’re pointing towards the ground. Walk the wrists back up the wall as high as you can comfortably go. This releases tension in the wrist and also improves your range of motion.

Desk Jockey

One final exercise has less to do with an actual exercise and more with a lifestyle habit. If you type every day, your keyboard may be doing a lot of damage to your wrists. When you type, you should make sure that your wrists are in a neutral position. It may even be beneficial to use an ergonomic keyboard. This type of keyboard makes sure that you don’t strain your wrists or prevent them from cramping up during the day.

These are some basic front rack mobility tips that are easy to do whether you’re at home or at the office. If you follow these tips regularly, you’ll start to notice improved wrist flexibility and a better workout.


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