Let’s finish this challenge on the wrist. We will focus on wrist extension. This motion occurs with you move the backside of the wrist towards the elbow.

This movement us hugely importance when getting off the floor or chairs, performing most pushing movements and when performing most barbell weight lifting skills. When this motion is limited stress is applied to the elbow, shoulder and neck. 

Clinically, this is a must assess motion for anyone with tennis elbow. Additionally, it is a motion to consider if a client reports upper extremity or neck pain with pushing or barbell skills. 

ASSESSMENT

Assessment Key Points:

• Keep palm flat

• Maintain a straight elbow

• Do not let shoulder shrug

• If you feel pain, then you will benefit from a PT consultation 

If you passed this test, then excellent job! if you found maintaining your shoulder or elbow position difficult, then I would highly recommend going through the next exercises. However if the test was easy, then go right to the motor control.

MOBILIZATION

This will be the typical 2 part mobilization. First we will massage the soft tissues of the forearm extensors, then we will mobilize the joints of the elbow. Perform each for 1 minute.. or more if it feels good.

MOTOR CONTROL

Immediately following mobility work, we need to teach the body and the brain how to use the new range of motion or hold these new positions. If we did not do this extra step you will not maintain the gains. Use something you can move through the full wrist range of motion- in the ball park of 1 to 5 lbs. Perform 2-3 rounds of 10-15 reps. The focus should be on controlled, slow movements.

Finish with a post test to see if the exercises improved your movement!

I hope you enjoyed this series. If you did please share it amongst friends, and family!