Wrists, Fingers & Forearm Strength & Flexibility Training at Home

In majority of rocket and ball sports, the rage of injury to the forearm and wrist can be reduced significantly if the muscles articulating the wrist and fingers are trained for strength and flexibility. Tennis and golfers elbow are among the most common one's. Because of such a large use of the forearmup, many specialized muscles were developed. Each one does a slightly different function. For this reason, each one is stretched slightly differently from kinesiological point of view.​

Our program does away with standard relaxed stretches. When working the hand and forearm too often general stretches don't hit every muscles, often neglecting the deeper ones, if the superficial are too tight. Our techniques focus on each muscle one at a time. Two or more actions of each mover are used against each other to create space and quickly gain length and range of motion. Our system also allows to avoid the pain of the stretch reflex.

This should not come as a surprise to you that. If you don't have an appropriate range of motion in your wrist you're going to have a very tough time learning the handstand.

Wrist extension flexibility. Wrist extension is moving the back of your hand in the direction of the back of your forearm. In other words, the dorsal side of your wrist in the direction of the dorsal side of your forearm.

"You must have more flexibility, passively, than you're going to use actively!" It doesn't matter which muscles are being active, the same ones that are being stretched or the opposite to the ones that are being stretched. You need more passive flexibility than active flexibility. In a handstand, it's the same muscles that are being active as the ones being stretched, as far as the fingers, wrist and forearm are concerned.

Flexible wrists seems like an easy no brainer to most people. Most people think that all you have to do is just keep pushing your hand or keep pushing your forearm in a specific direction until you get it. However, that is not the case.

This is not how I work on wrist flexibility, but this is how most people do it. The muscles that flex the wrist and flex the fingers, the ones that prevent the wrist and finger extension, are not uniform. Each one is unique. I will not bore you here with anatomy and kinesiology since this post is not about that. At the same time, supporting exercises must be included. Flexibility is good, but flexibility without strength is not very useful here.

And when we're talking about hand balancing, there's another very important aspect. Proprioception and awareness. It's not brute strength. It's also an ability to apply a lot of little contractions at the right time. In a very short period of time to adjust so that the body can stay vertical with hand support.

So if you're looking to do a handstand, wrist extension is your first prerequisite. Check it. See if you can get your shoulder at least over your fingertips, which means that there's going to be more than 90 degrees of wrist extension. It's simple. Just get down on the floor. Place your palms on the floor and see how much you can extend your wrist. Ideally with your shoulders being over your fingertips and elbows locked.

If you cannot do that then you need to first work on this program before attempting a handstand one.