Often neglected in mobility routines, the wrists and elbows are vital for strength training. This mobility flow targets tight wrists, their range and function

This mobility flow from advanced mobility and recovery app, pliability, is specifically designed to improve the function and range of motion of tight wrists and elbows.

These joints are often overlooked in mobility routines, yet they play a crucial role in nearly every upper body movement, especially in strength training, calisthenics and yoga. 

This routine targets key muscle groups around the forearms, elbows, and wrists while also opening up surrounding areas such as the shoulders, upper back, and torso.

Improving mobility in these joints not only helps reduce strain and prevent injury, but also supports better positioning, grip strength, and joint stability, all of which are essential for pain-free movement. 

Puppy Dog – Opening up the spine and shoulder region, this pose reduces tension in tight wrists, supporting better alignment 

  1. Slide your arms far out in front of your with your palms flat and fingers spread
  2. Make sure to keep your hips over your knees 
  3. If you require modifications, use a block underneath your forehead, resting your forehead on the block. This will help you get into the shoulders and the upper back a little easier if you are more restricted

Wrist Leans – This pose directly targets the wrist and forearms, helping improve extension and flexibility

  1. Start from your hands and knees
  2. Place your hands directly below your shoulders with your fingers facing toward your body and opened wide, keeping your arms straight
  3. Gently lean your shoulder forward slightly over your wrists

Down Dog – The Down Dog pose specifically targets the spine, arms and shoulders, improving strength and range of motion

  1. Plant your palms against the floor and press your hips up towards the sky 
  2. Press your heels towards the floorPlace your feet in line with your hands, softening your knees and letting your torso sink down
  3. Let your head hang and keep your arms straight

Frog – This pose strengthens the core, improving posture and lessening the strain on your wrists and elbows

  1. Start on your hands and knees
  2. Widen your knees as wide as is comfortable
  3. Come down to your forearms and let your head hang free
  4. Your feet can either be in line with your knees or brought closer to each other, depending on comfortability 

Double Flat Needle – This pose stretches the muscles in the upper back, neck, and shoulders, which can help to relieve tension and improve mobility in the arms and elbows

  1. Start by lying down facing the ground 
  2. Elevate your chest so you can take your left arm and reach it toward the right wall with your left arm straight 
  3. Take your right arm in front of your best arm and reach towards the left wall keeping both arms as straight as possible 
  4. Keep both your palms facing the ground and spread your fingers wide 
  5. Allow your chin to tuck and rest on your right tricep or bicep