Wrists

In this video we show you three exercises for wrist pain. The exercises are suitable for all instrumentalists and vocalists.

1. Awareness exercise
   Grasp the wrist on the opposite side with one hand and shake it out. Feel the wrists in comparison and then shake out the other wrist.
2. Exercise to loosen up
   Roll out your forearms and hands, e.g. using a fascia roll or a water bottle. Make slow and extensive rolling movements in different directions. Only apply as much pressure as feels comfortable. Only roll carefully on joints. Make sure that the surface you are rolling on is high enough to protect your back.
3. Exercise to activate the movement chain
   Start by stretching the movement chain of your fingers and arms.
   To do this, stand in front of a wall and take a small lunge forward. Now stretch both arms loosely forward and place your hands on the wall.
   Lean slightly against the wall with your upper body upright and feel the stretch in your wrists.
   You can vary the stretch in your wrists by rotating your hands in their positions and bending or stretching your arms at the elbow.
   During the exercise, make sure your shoulders are loose and the movements are slow and directed.
   Then activate the entire movement chain from the fingers to the shoulders by repeating the exercise with springy movements. Change the positions of the hands and arms after each contact with the wall to achieve a varied activation at
   .