Does anyone have any shoulder and wrist stretches?

HannahPastoor

Hey!

I played basketball for about 6 years and during that time my wrists got weaker and weaker. I can't even do the dog? pose when I am doing yoga. They just hurt! I can't do pushups (I can't do them anyway, but having good wrists would help) or anything where I have to be on my wrists. Any ideas on how to make them stronger?

Also, My shoulder hurts REALLY bad. I think its because I started the shred. But I cannot move it unless I want to put myself in extreme pain and it even hurts if I am not moving it.

Thanks!

koosdel

Check out 'shoulder dislocations' on YouTube. It's kinda scary looking, but feels great.

A good round of skeet feels pretty good too.

Static dead lifts for time is great for strengthening the wrists. Personally I avoid and type of wrist curl, or stretching. I'm sure other opinions may differ, based on personally needs.

eillamarie

For a stretch: place your hand, palm down, wrist pointing away from your body and fingers pointing towards your body. Make sure your shoulder is directly over your wrist. Gently lean back. you should feel a stretch in the front of your wrist (the part facing away from you).

Do NOT overdo it tho, because you have a lot of sensitive tendons and ligaments in there!

If your shoulder hurts that bad...GO TO A PHYSIOTHERAPIST!!!

cris12

for shoulders: http://fitbie.msn.com/exercise/scaption-and-shrug-men#nogo (helps for women too)

I incorporate these into my strength training routine. Other than that, I'd make a habit of stretching regularly.

NoAdditives

It sounds like you need to strengthen the muscles around those joints, rather than just stretch them.

For your wrists (1-5 pounds to start), hold light weights in your hands. With the backs of your hands facing toward the ceiling lift your hands upward. Do 3 sets of 10-20 reps. With the back of your hands facing toward the floor lift your hands upward. Do 3 sets of 10-20 reps. These will strengthen your forearm muscles as well as the tendons and ligaments in your wrists.

For your shoulders, try some stretching (pull one arm across your body, then the other; point one elbow toward the ceiling with your hand on your back, then do the other arm). For exercises hold your arms straight out to your sides and move them in a circular motion going forward, then backward. With light weights (5-10 pounds, or whatever you can do without pain) hold your hands by your sides, then lift upward. Do 3 sets of 10-20 reps. Then raise your arms straight in front of you. Do 3 sets of 10-20 reps.

TrainingWithTonya

Upper Body Stretch


Shoulder and Ab Workout


Shoulder and Arm Workout


Shoulder Workout


Wrist and Hand

SNorrisii

Check out "Pain Free" by Peter Egoscue at www.egoscue.com