Animal Flow Tutorial: Wrist Mobilizations

hey Flo it's Mike here and I want to welcome you to this five minute follow along wrist mobilization video I would highly encourage you to get to know this sequence and perform it before your animal flow practice during your practice and of course after your practice okay we're going to start off with 30 seconds on the clock and we'll begin with some wrist rolls go ahead and clasp your fingers together and slowly start to roll one hand around the other hand it is important to mention that whenever you're performing these wrist mobilizations we want to

stay out of any painful or uncomfortable areas or angles so if you feel an area or angle that feels a little uncomfortable you can always cut the movement just shy of that message let's go ahead and switch directions I did already mention to stay free of painful areas or any areas that cause discomfort but also if you feel an area that feels a little bit stuck more sticky you can always press into the movement with just a little bit more tension or Force as long as it doesn't cause pain from here we're going to go

into some wrist waves keep your fingers interlocked bring your elbows out to the side lift one of your elbows imagine that there's a wave traveling through your forearm through the same side wrist through the hands through the opposite wrist and eventually out to the opposite elbow continue to perform your wave in the same direction once you finish your last repetition let's go ahead and switch directions so lift the elbow allow the moov to transition through the same side wrist through the hands through the opposite wrist eventually out to the opposite elbow now there is an

opportunity here where if we want to try to gain a little bit more flexion we can use one of our hands to pull the opposite hand into more flexion before traveling out and completing the wave go ahead and finish the rep that you're on keep your fingers interlocked we're going to perform a lateral wrist stretch so we're just looking for a sensation of opening on the outside of the wrists go ahead and bring your thumbs in towards the sternum or the chest bone and keeping the hands parallel to the ground go ahead and press out

we want to drive the thumbs together and again we're looking for an opening or a sense of relief on the outside of the wrists and then we bring the hands back in and drive out be sure not to flip the hands where they're facing forward keep them down towards the ground and press out let's go into our magnetic wrists so in our magnetic wrists we're going to bring the Palms together and the ideas that we have have a magnetic bracelet on each wrist and those two bracelets do not want to lose contact with each other

we'll start off by bringing the thumbs across the hands reach out splain the hands out as we bring the thumb side of the wrist together from here we simply sweep the fingertips down bringing the backs of the wrist together and then we'll continue the rotation again spaying the hands trying to bring the pinky side of the hands together then we'll continue thumb comes across we reach out splay the hands sweep the fingers down back of the hands together come up to your top position splay the hands again and Palms continue as you finish your last

repetition here let's go back to the base of the palms and then just reverse the movement pinky side sweep the fingers down back of the hands Reach Out to find the thumb side of the wrists and then continue all right let's finish up this last round from here we're going to place the hands on the ground we'll set up to where the fingertips are pointing towards the knees we're going to keep the elbows completely straight we'll tuck the toes underneath and we'll just simply begin to rock backward and forward as we rock we may want

to connect our breath so exhaling as we rock back is a great breath strategy and then inhale as you rock forward if you're finding that you're getting a little bit more range you can always move your knees and feet back just slightly okay slowly peel the hands off the ground we did some wrist rocks let's go to some wrist clocks let's bring the fingers forward plant the hands we're just going to start in a circular pattern or clockwise Direction bringing our left shoulder towards left pinky both shoulders go in front of the fingertips we go

towards the right Pinky and then shift back towards toes and continue in the same direction clockwise Direction go ahead and finish up that last round and let's just take it in the opposite direction counter clockwise we're still going with our wrist clocks starting off towards right pinky shoulders moving in front of the fingertips transitioning over towards left pinky and finish up this last round okay go ahead and find what we call a wrist relief position back of the hands together wrists at elbow level if we want to increase the stretch we can always drop the

elbows down below the wrists as long as we can keep the back of the hands together there it is your 5 minute wrist mobilization sequence having mobile wrists is crucial to our animal flow practice and if you're just starting off with animal flow performing risk mobilizations will help your adaptation process as you're getting used to the new challenges of animal flow as I mentioned earlier perform your wrist mes before during and after your practice enjoy this sequence and I'll see you real soon