Iron Wrists Pain Relief

Massage 1: Flexor Carpi Radialis

You can either:

• Use your other arm to massage this muscle. (Make sure to use lotion)

Or:

• You can also use a roller or rolling pin.

• This muscle goes from the top of your wrist up to the spot in between the inside of your elbow the outside of your elbow.

• Do 10-20 repetitions of this massage.

Massage 2: Palmar Carpal Ligament

1. Using your thumb, knuckle, or massage tool go in either a circular motion or up and down motion.

2. You can massage the top of your wrist up to the back of your hand.

3. Be gentle and try not to bruise the top of your hand.

4. Do this massage for 30-60 seconds.

Massage 3: Brachioradialis

1. Start with the underside of your forearm exposed.

2. Massage using your knuckles or massage tool (Use lotion)

3. Massage from the inside of your elbow down about halfway of your forearm.

4. Do this massage 10-20 times.

Massage 4: Medial Intersection

1. With your thumb point towards the ceiling, use a massage ball on the stop demonstrated in the video.

2. Apply pressure and roll back and forth motion.

3. Do this massage for 30-60 seconds.

Massage 5: Flexor Carpi Ulnaris

1. Using a roller or rolling pin begin with your palm facing the table.

2. Apply pressure as you roll to the outside part of your forearm furthest from you.

3. Do this massage 10-20 times.

Massage 6: Transverse Carpal Ligament

1. Using your thumb, knuckle or massage tool, go in a either a circular motion or up and down motion.

2. You can massage from the bottom of your wrist up into your palm.

3. Do this massage for 30-60 seconds.

Recommended Amount Of Set:

• 1 set - 3 times per week.

More sets are NOT recommended. You will likely bruise yourself with no additional benefit.

Pain Relief Conditioning

Exercise 1a: Finger Tip Raises (Fingers Forward)

1. Begin in a table position with your palms on the ground and fingers facing forward.

2. While keeping your palms on the ground, lift your fingers up off the ground.

3. To decrease the difficulty, lean your shoulder back away from your wrists.

4. To increase the difficulty, lean your shoulder forward over your wrists.

5. Do 10-20 repetitions then hold for 10-20 seconds.

Exercise 1b: Finger Tip Raises (Fingers Outward)

1. Begin in a table position with your palms on the ground and fingers facing out.

2. While keeping your palms on the ground, lift your fingers up off the ground.

3. To decrease the difficulty, move your hands out further from each other.

4. To increase the difficulty, move your hands in closer to each other.

5. Do 10-20 repetitions then hold for 10-20 seconds.

Exercise 1c: Finger Tip Raises (Fingers Inward)

1. Begin in a table position with your palms on the ground and fingers facing in.

2. While keeping your palms on the ground, lift your fingers up off the ground.

3. To decrease the difficulty, bend your elbows.

4. To increase the difficulty, straighten your elbows.

5. Do 10-20 repetitions then hold for 10-20 seconds.

Exercise 2: Zombie Arm Rotations

1. Begin in a comfortable seated or standing position.

2. Raise your arms up like a zombie.

3. Pull your fingers back as far as you can (similar to the previous finger tip raises exercise)

4. Once your hands are fully extended, circle your hands as if you are drawing a circle in snow with your hands.

5. Do 10-20 repetitions, then hold for 10-20 seconds.

6. You can choose which position you hold.

7. I recommend choosing the position that is most uncomfortable for you.

Recommendation:

After doing the Finger Raises and Zombie arms, do a set of the flamingo stretch.

Exercise 3a: Wrist Pushups (Fingers Forward)

1. Begin in a table position with your palms flat on the ground and your fingers facing forward.

2. Pushing your metacarpal heads into the ground, lift your palms off the ground.

3. Your metacarpal heads and fingers will remain on the ground.

4. Then lower your palms back to the ground.

5. Do 10-20 repetitions.

Exercise 3b: Wrist Pushups (Fingers Outward)

1. Begin in a table position with your palms flat on the ground and your fingers facing outward.

2. Pushing your metacarpal heads into the ground, lift your palms off the ground.

3. Your metacarpal heads and fingers will remain on the ground.

4. Then lower your palms back to the ground.

5. Do 10-20 repetitions.

Exercise 3c: Wrist Pushups (Fingers Inward)

1. Begin in a table position with your palms flat on the ground and your fingers facing Inward.

2. Pushing your metacarpal heads into the ground, lift your palms off the ground.

3. Your metacarpal heads and fingers will remain on the ground.

4. Then lower your palms back to the ground.

5. Do 10-20 repetitions.

Exercise 3d: Wrist Pushups (Fingers Backward)

1. Begin in a table position with your palms flat on the ground and your fingers facing Backward.

2. Pushing your metacarpal heads into the ground, lift your palms off the ground.

3. Your metacarpal heads and fingers will remain on the ground.

4. Then lower your palms back to the ground.

5. Do 10-20 repetitions.

Exercise 3 Progression:

1. The closer your knees are to your hands, the easier the exercise is since you can control the amount of weight on your hands.

2. To increase the difficulty, move your knees further from your hands.

3. Once you are in a full knee-pushup position, begin to attempt the full variation.

Recommended Amount Of Sets:

Minimum: 1 set of each - 3 times per week.

Example:

• Monday: 1 set

• Wednesday: 1 set

• Friday: 1 set

Recommended: 3 sets of each - 3 times per week.

Example:

• Monday: 3 sets

• Wednesday: 3 sets

• Friday: 3 sets

Pre-Stretch: Find Your Limit

1. Go into a table position with your palms on the ground and fingers facing forward.

2. Find your stretch limit by gently rocking back and forth.

3. Ideally you want your shoulders directly above your writs.

4. If this is too much, bring your shoulders behind your wrists.

5. Once you have found your limit, move onto the first stretch.

Stretch 1: Elbow Rotations (Fingers Forward)

1. With your fingers facing forward, gently rotate from your shoulders down to your wrist.

2. Do 10-20 reps.

Stretch 2a: Fingers Forward Rocks

1. Gently rock back and forth 10-20 times with your fingers facing forward.

2. Make sure to apply pressure pressure through your palms and fingers.

This is an ACTIVE stretch.

Stretch 2b: Fingers Forward Circles

1. Gently do 10 circles clockwise then 10 circles counterclockwise with your fingers facing forward.

2. Apply constant pressure through your palms and fingers as you circle your shoulders around your wrists.

This is an ACTIVE stretch.

Stretch 3: Elbow Rotations (Fingers Out)

1. With your fingers facing outward, gently rotate from your shoulders down to your wrist.

2. Do 10-20 reps.

Stretch 3a: Fingers Out Rocks

1. Gently rock back and forth 10-20 times.

2. Make sure to apply pressure pressure through your palms and fingers.

This is an ACTIVE stretch.

Stretch 3b: Fingers Out Circles

1. Gently do 10 circles clockwise then 10 circles counterclockwise with your fingers facing outward.

2. Apply constant pressure through your palms and fingers as you circle your shoulders around your wrists.

This is an ACTIVE stretch.

Stretch 4a: Fingers Inward Rocks

1. Gently rock back and forth 10-20 times with your fingers facing inward.

2. Make sure to apply pressure pressure through your palms and fingers.

3. To lower the intensity, bend your elbows.

4. To increase the intensity, straighten your elbows.

This is an ACTIVE stretch.

Stretch 4b: Fingers Inward Circles

1. Gently do 10 circles clockwise then 10 circles counterclockwise with your fingers facing inward.

2. Apply constant pressure through your palms and fingers as you circle your shoulders around your wrists.

3. To lower the intensity, bend your elbows.

4. To increase the intensity, straighten your elbows.

This is an ACTIVE stretch.

Stretch 5a: Fingers Backward Rocks

1. Gently rock back and forth 10-20 times with your fingers facing backward.

2. Make sure to apply pressure pressure through your palms and fingers.

3. Be GENTLE! This is the most intense variation.

This is an ACTIVE stretch.

Stretch 5b: Fingers Backward Circles

1. Gently do 10 circles clockwise then 10 circles counterclockwise with your fingers facing backward.

2. Apply constant pressure through your palms and fingers as you circle your shoulders around your wrists.

3. Be GENTLE! This is the most intense variation.

This is an ACTIVE stretch.

Stretch 6: Flamingos

1. While in a table position, place the back of ONE of your hands on the ground.

2. Bend your elbow and bring your elbow to the ground.

3. Keeping your elbow aligned with your middle and ring fingers.

4. Do NOT go crooked.

5. As the back of your hand leaves the ground, keep your knuckles pressing into the ground.

6. When you reach the bottom of the stretch, gently push your wrist forward.

7. Then reverse the motion.

8. Bring your elbow back up.

9. Roll from your knuckles to the back of your hand.

10. Repeat 10 times then hold for 10 seconds.

Recommended Amount of Sets:

Minimum: 1 set - 3 times per week

Example:

• Monday: 1 set

• Wednesday: 1 set

• Friday: 1 set

Recommended: 3 sets - 3 times per week

Example:

• Monday: 3 sets

• Wednesday: 3 sets

• Friday: 3 sets

Deep Stretch (Advanced)

ONLY DO THIS IF THE BASIC STRETCHES ARE TOO EASY!

IF THE BASIC STRETCHES ARE DIFFICULT YOU CAN SKIP THIS LESSON.

• I recommend using a weighted rubber plate or anything similar.

• If no rubber plates are available you can also use two 5lbs weight plates.

• Any object that adds about 1 inch of elevation works.

Deep Stretch 1: Fingers Forward

1. With your fingers on the elevated surface and palms on the ground, lock out your elbows.

2. Gently rock back and forth.

3. If you feel a sharp or burning pain, stop doing the stretch and return to the basic variation.

4. Rock back and forth 10-20 times.

Deep Stretch 2: Fingers Inward

1. With your fingers on the elevated surface and palms on the ground, lock out your elbows.

2. Gently rock back and forth.

3. If you feel a sharp or burning pain, stop doing the stretch and return to the basic variation.

4. Rock back and forth 10-20 times.

Deep Stretch 3: Fingers Backward

1. With your fingers on the elevated surface and palms on the ground, lock out your elbows.

2. Gently rock back and forth.

3. If you feel a sharp or burning pain, stop doing the stretch and return to the basic variation.

4. Rock back and forth 10-20 times.

Recommended Amount Of Sets:

Minimum: 1 set of each - 3 times per week.

Example:

• Monday: 1 set

• Wednesday: 1 set

• Friday: 1 set

Recommended: 3 sets of each - 3 times per week.

Example:

• Monday: 3 sets

• Wednesday: 3 sets

• Friday: 3 sets

• Iron Wrist Protocol0/5 Lessons Completed

  • Stretching

  • Pain Relief Conditioning

  • Massage

  • Finger Tip Strength

  • Backhand Strength

Backhanded Pushups

Progression 1: Single Arm Backhand Pushup (Pause at each step)

1. Start in table position.

2. With 1 hand, go into a fist position.

3. Bend your elbow.

4. At the same time you bend your elbow, roll your wrist and press the back of your hand onto the ground.

5. Continue the pushup all the way to the ground.

6. Push back up and lock out your elbow.

7. At the same time you lock out your elbow, roll your hand from the backhand position back up to a fist position.

8. Do 10 repetitions per arm (20 total reps)

Progression 2: Single Arm Backhand Pushup (Fluid Motion)

1. Same as progression 1 but without any pausing.

2. Do 10 repetitions per arm (20 total reps)

Progression 3: Double Arm Backhand Push (Downward motion only)

1. Begin in a table position with your hands in a fist position.

2. At the same time you bend your elbows, roll onto the back of your hands.

3. Lower yourself slowly to the ground.

4. Push back up in any comfortable manner.

5. Do 10 repetitions.

Progression 4: Double Arm Backhand Push to Single Arm Backhand Pushup

1. Begin in a table position with your hands in a fist position.

2. At the same time you bend your elbows, roll onto the back of your hands.

3. Lower yourself slowly to the ground.

4. Rotate one of your hands and put your palm on the ground.

5. The other hand should still be in the backhanded position.

6. Push your torso back up in a pushup motion.

7. At the same time you lock out your elbows, roll from the back of your hands to your knuckles.

8. Do 10 repetitions per arm. (20 total reps)

Progression 5: Backhanded Pushups On Your Knees

1. Same as progression 4 but using both hands to push back up.

2. Do 10 repetitions.

Progression 6: Backhanded Pushups

1. Once you can do 10 backhanded pushups on your knees, attempt the full variation on your feet.

2. Don’t be afraid to start before you feel ready!

Recommended Amount of Sets.

• 3 sets - 3 times per week.

• Set = the most difficult progression you can do.

• You do NOT need to do all progressions 3 times per week. Only the max progression you are at.

Example:

• Monday: 3 sets

• Wednesday: 3 sets

• Friday: 3 sets

Finger Tip Strength

Exercise 1a: Palm To Fingertips (Fingers Forward)

1. Start in a table position with your palms flat on the ground and fingers facing forward.

2. Press your pointer, middle, and ring fingers into the group and slide your thumbs and pinks inward to a finger tip position.

3. Keep your fingers wide as if you are holding a basketball with 1 hand.

4. Do 10 repetitions.

Progression:

1. The closer your knees are to your hands, the easier it is.

2. As it becomes easier, gradually move your knees further from your hands.

3. Once you can do in a full kneeled push-up position, attempt to do the full variation.

Have faith in your fingers!

Exercise 1b: Palm To Fingertips (Fingers Backward)

1. Start in a table position with your palms flat on the ground and fingers facing backward.

2. Press your pointer, middle, and ring fingers into the group and slide your thumbs and pinks inward to a finger tip position.

3. Keep your fingers wide as if you are holding a basketball with 1 hand.

4. Do 10 repetitions.

Exercise 2: Fingertip Pushups

1. Start in a table position while in a wide fingertip position.

2. Do a pushup while in this position.

3. The closer your knees are to your hands the easier.

4. The further your knees are from your hands, the more difficult.

Have faith in your fingers!

Recommended Amount Of Sets:

Minimum: 1 set of each - 3 times per week.

Example:

• Monday: 1 set

• Wednesday: 1 set

• Friday: 1 set

Recommended: 3 sets of each - 3 times per week.

Example:

• Monday: 3 sets

• Wednesday: 3 sets

• Friday: 3 sets