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Hello there! Here we are together today for another Wellness Wednesday post by WNYMMA 🙂 I hope everyone has had a stellar week so far filled with unexpected good times! Coach Hanna here to converse about a Movement Moment because today is all about wrist mobility!
Why are we discussing wrist mobility?
We use them more than we recognize! Let’s not underestimate this crucial joint any longer and focus on how we can keep our wrists healthy for our physical performance and quality of life in general 🙂
The wrist is the point of transition between the arm and the hand. It is a complex joint full of bone, ligaments, connective tissue, muscles and nerves. It also has multiple ranges of movement being rotation, flexion, extension, adduction and abduction. Keeping all this in mind and creating perspective, it allows one to realize the importance of focusing on the wellbeing of our wrists!
How do we keep our wrists healthy and able?
A major factor in keeping our wrists healthy is utilizing correct technique during exercises including proper hand grip, aligning the body correctly and knowing which muscles to focus on.
Below I am going to share with you 4 movements to get you started on creating deeper mobility awareness in the wrists 🙂
1. Wrist Rotations Interlace your fingers and draw your palms together into a comfortable hug. Keeping this, move your wrists around in every possible direction. Hold any position that feels a little tender/limited for a few seconds then continue rotating. You can repeat this often throughout your day.
2. Prayers Stand up and place your hands together in front of you in a prayer position. Maintaining contact keeping your hands together, lower them as far as you can. The longer you can keep your hands together, the better you’ll stretch the wrists. When you’re at the bottom, reverse hand position so that your fingers are now pointing downward and your hands remain together. Come back up keeping the hand position 🙂
3. Plank push–up position Get into a plank position (elbows fully extended) and turn your hands backwards so your fingers are pointing toward your toes. Keeping a rigid torso, shift your body forward so you have an angle from shoulders to wrists. If you can, hold this position for 20-30 seconds and repeat. If it gets too intense, drop down to your knees and complete the exercise.
4. Wrist walks Place your palms on a wall keeping your arms straight and fingers pointing up to the ceiling. Keeping contact with the wall, walk your hands down the wall. Go as far down as you can without letting your palms come off the wall. Once you reach the point where you can’t walk your hands down any further, turn your hands down so your fingers are now pointing to the floor. Now in reverse, walk your wrists back up the wall as far upward as you can. Feels good hey? 🙂
Make sure that when you are working on your computer, you are keeping your wrists in a neutral position when typing. This adjustment works magic on the joint! Beneath is a short video on how to type in a way that puts less strain on our wrists 🙂
So no more ignoring the wrists, WNYMMA community! Let’s keep them young and fresh doing as best as they can 🙂
Til next week, ya’ll – may the rest of the week hold you well!
Life Coach and Pilates Instructor
The Importance of a Variety of Movement
How does this affect us?
Regardless of other people’s opinions on a fitness style or what you believe you are or not capable of, putting yourself out there to try new experiences is a rewarding feeling.
Life Coach and Pilates Instructor
Greetings dear ones of the WNYMMA community! Coach Hanna here with your weekly Mindfulness Moment. This week will be focusing on intuition and the genuine importance of listening to your body in the gym atmosphere.
The topic: INTUITION
First of all… what is intuition?
Intuition is our sixth sense and it is your guide. It is the instinctive feeling you experience in your being before contemplating conscious reasoning. It’s the “gut feeling” that steers you.
Our intuition is our best kept secret for survival and success.
And comes in very handy when working out!
How do we use our intuition?
There are going to be days at the gym when you are feeling on top of the world conquering any action you’re instructed to perform whether that’s a striking combo, interval reps, or a Judo throw etc. This is when we are blissfully surprised with our gut feeling informing us that we can push even harder than we believed of ourselves… take advantage of that! That is the motion of progress!
Then there are days where we just ain’t feeling it. That we’ve made the effort to get to the gym, but push ups is the last thing our more fragile state can take. And that is aaaall good!
Train smart by listening to your body
Essentially, your body is a machine that you’ve been gifted and it is your responsibility to take care of it. And overtraining is a very real thing. Thinking in terms of sustainability, you gotta do what is right for you! No matter how many athletic accomplishments you achieve or fitness goals you are pursuing, your body has one main wish and that is survival. Survival from injury, chronic pain etc.
Your intuition is your inner guide in the gym. So for you, this might mean taking it easier in the gym and not pushing so hard on a lower energy day. For example: instead of doing push-ups in plank position, allow yourself to drop your knees and finish off your push-ups that way. Again, it is okay.
We’ve got your back!
Yes, us coaches will always be there to motivate you to perform in class. Regardless, you’re the one living in your body with its experience so communication with us works wonders for your not-so-energetic days 🙂 I’ve had people in my classes inform me that they just aren’t feeling it that day and would rather skip out and I 100% support them. Some days we have physical challenges, other days mental or emotional challenges and it is really important that you honor your Self every day. Self compassion for the win!
WNYMMA is a fitness space with a focus on community. That is why mind-body fitness is a prominent feature in the gym. The team understands the importance of balance and addressing the mind-body connection for the longevity of your physical being.
Below is a video to help further explain intuition 🙂
So next time you are feeling like you need to push yourself to prove something, remember that burnout is the lock and balance is the key.
Til next week,
Life Coach and Pilates Instructor
Fitness Coach at WNYMMA