Total Wrist Resilience
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Total Wrist Resilience

Healthy Wrists for a Lifetime
0.0 (0 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
17 students enrolled
Created by Ramman Turner
Last updated 3/2016
English
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Current price: $10 Original price: $40 Discount: 75% off
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Includes:
  • 1 hour on-demand video
  • 4 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Manage wrist pain and keep your wrists healthy for a lifetime.
View Curriculum
Requirements
  • Carpeted floor or yoga mat
Description

How often do we ignore the signs of dysfunction in our bodies? Joints that don't move in healthy ways gradually wear out or become frozen. The muscles and tendons around them atrophy and before we know it, what was once a supple body now moves more like Frankenstein's Monster. We take our body for granted. We only notice it when it starts having problems or gets injured.

Your work or sport demands the use of your hands. Now you are experiencing wrist pain. Whether from trauma, tweak or overuse. You are frustrated that nothing has worked to get rid of the discomfort. You have tried painkillers, braces, rest, even massage with limited success. You've even considered surgery, but just really don't want to go that route.

The Total Wrist Resilience program is a new approach to handling wrist pain so you can keep doing what you need to do. Unlike popping anti-inflammatory pills or wearing a wrist brace, Total Wrist Resilience addresses the source of your pain rather than cover it up.

Most wrist pain protocols aim solely at restricting motion at the joint or stretching muscles. This is a part of the healing process but it misses the major element for long-term wrist health: tendon strength. This is what makes Total Wrist Resilience different from other joint pain protocols. This course focuses on using movement to stimulate your natural healing process to repair damage to your joints. Throughout our lives, the joints of our body undergo a ton of abuse. It is no different for our hands and wrists. Even if you don't currently have joint pain, parts of those tissues may be damaged without you even knowing it.

This course is the result of my years of experimenting what I am about to share with you. I have worked with numerous experts on the subject of joint health including doctors, chiropractors, acupuncturists, personal trainers, athletic coaches, and physical therapists. I have used every one of these exercises and strategies myself to my own wrists healthy. Now I want to share this information with you.

This program teaches you how to strengthen, increase flexibility and decrease pain in your wrists. With easy to follow, step-by-step exercises that are tailored to your needs; Total Wrist Resilience teaches exercises that you can do anywhere—be it at the office, home or at the gym.

Who is the target audience?
  • This course is appropriate for all people unless you have recently had arm/wrist surgery or have been otherwise discouraged by your doctor.
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Curriculum For This Course
Expand All 41 Lectures Collapse All 41 Lectures 01:16:24
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Welcome to Total Wrist Resilience
2 Lectures 03:44

How often do we ignore the signs of dysfunction in our bodies? Joints that don't move gradually become frozen. The muscles and tendons around them atrophy and before we know it, what was once a supple body now moves more like Frankenstein's Monster. We take our body for granted. We only notice it when it starts having problems or can no longer do the things we loved to do.

As opposed to mobilization, ours is a movement-based approach. What makes us different from "best practices"? We use strength combined with flexibility to restore and build upon healthy wrists. No expensive treatments or drugs needed. You are in control of your own wrist health.

Preview 03:44

Traditional Therapies: Pros and Cons
8 pages

Intro Quiz
3 questions
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Phase 1: Reduce Inflammation
13 Lectures 14:34

Begin at the base of the finger and gently massage out to the tip of each finger. Repeat on all fingers and thumb. This will help to alleviate up-stream tension that may be causing wrist aggravation.

Finger Self-Massage
03:27

Begin at the base of your wrist and massage your palm of your hand in an outward motion from the wrist out to the base of the fingers. This will help to alleviate up-stream tension that may be causing wrist aggravation.

Palm Self-Massage Variation 1
00:45

As flexibility allows, gently use your knee to massage into your palm. This will help to alleviate up-stream tension that may be causing wrist aggravation.

Palm Self-Massage Variation 2
01:06

Begin at your elbow and massage down your forearm toward your wrist. You may use the pin and move technique to help make tighter areas more mobile. This will help alleviate down-stream tension that may be causing wrist aggravation.

Preview 01:08

As flexibility allows, gently use your knee to massage into your forearm. This will help to alleviate down-stream tension that may be causing wrist aggravation.

Forearm Self-Massage Variation 2
01:04

Grab onto the base of your hand, right in the groove of where your thumb and outside edge of your hand attaches to your wrist. Gently pull and move your hand side to side in order to bring blood flow to congested areas of your wrist.

Wrist Traction 1
01:02

Grab onto the base of your hand, right in the groove of where your thumb and outside edge of your hand attaches to your wrist. Gently pull and move your hand up and down in order to bring blood flow to congested areas of your wrist.

Wrist Traction 2
01:06

Grab onto the base of your hand, right in the groove of where your thumb and outside edge of your hand attaches to your wrist. Gently pull and move your hand around in circles in order to bring blood flow to congested areas of your wrist.
Wrist Traction 3
01:09

Extend arms out in front of you, about shoulder height. With fingertips extended out and pressed together, draw circles with your fingertips. This movement will help to loosen up congestion in your wrist

Wrist Circle Variation 1
01:00

Extend arms out in front of you, about shoulder height. With fingertips extended out and open wide, draw circles with your fingertips. This movement will help to loosen up congestion in your wrist

Wrist Circle Variation 2
00:57

Extend arms out in front of you, about shoulder height. Create a fist, draw circles with your fist. This movement will help to loosen up congestion in your wrist.

Wrist Circle Variation 3
00:58

After doing a whole bunch of wrist exercises, sometimes you just need to shake them out. Do this as necessary.

Wrist Shakes
00:52

Phase 1 Quiz
1 question
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Phase 2: Mobilize
18 Lectures 37:13

Exercises to help mobilize your wrists

Preview 1 page

Gently stretch each finger back to open up the palm-side of the finger. So often our fingers are curled in, this will help to stretch the tendons in the opposite direction, alleviating up-stream tension.
Finger Stretches
03:27

Press your palms into the floor or a table, fingers forward. Make sure that your shoulders are directly over your wrists. Rock forward and back over your wrists to find the edge of the stretch. This will help to open up your wrist from the palm side, alleviating up-stream tension.

Palms Down Fingers Forward Stretch
02:00

Press your palms into the floor or a table, fingers turned away from each other. Make sure that your shoulders are directly over your wrists. Rock forward and back over your wrists to find the edge of the stretch. This will help to open up your wrist from the sides of the wrist, alleviating up-stream tension.

Preview 02:09

Press your palms into the floor or a table, fingers turned toward each other. Make sure that your shoulders are directly over your wrists. Rock forward and back over your wrists to find the edge of the stretch. This will help to open up your wrist from the sides of the wrist, alleviating up-stream tension.

Palms Down Fingers Inward Stretch
02:01

Press your palms into the floor or a table, fingers backward, toward you. Make sure that your shoulders are directly over your wrists and elbows are locked straight. Rock forward and back over your wrists to find the edge of the stretch. This will help to open up your wrist from the palm side, alleviating up-stream tension.

Palms Down Fingers Backward Stretch
02:19

Press your palms into the floor or a table, fingers forward. Make sure that your shoulders are directly over your wrists and elbows are locked straight. Perform circles over your wrists to find the edge of the stretch. This will help to open up your entire wrist, alleviating up-stream tension.

Preview 03:07

Press your palms into the floor or a table, fingers turned away from each other. Make sure that your shoulders are directly over your wrists and elbows are locked straight. Perform circles over your wrists to find the edge of the stretch. This will help to open up your entire wrist, alleviating up-stream tension.

Palms Down Fingers Outward Circles
02:32

Press your palms into the floor or a table, fingers turned toward each other. Make sure that your shoulders are directly over your wrists and elbows are locked straight. Perform circles over your wrists to find the edge of the stretch. This will help to open up your entire wrist, alleviating up-stream tension.

Palms Down Fingers Inward Circles
02:29

Press your palms into the floor or a table, fingers backward, toward you. Make sure that your shoulders are directly over your wrists and elbows are locked straight. Perform circles over your wrists to find the edge of the stretch. This will help to open up your entire wrist, alleviating up-stream tension.

Palms Down Fingers Backward Circles
02:38

Press the back of your hands into the floor or a table, fingers forward. Make sure that your shoulders are directly over your wrists. Rock forward and back over your wrists to find the edge of the stretch. This will help to open up your wrist from the side of your wrists, alleviating up-stream tension.

Palms Up Fingers Out Stretch
01:56

Press the back of your hand into the floor or a table, fingers forward. Make sure that your shoulders are directly over your wrists. Rock forward and back over your wrists to find the edge of the stretch. This will help to open up your wrist from the side of your wrists, alleviating up-stream tension.
Palms Up Fingers In Stretch
01:46

Press the back of your hands into the floor or a table, fingers forward. Make sure that your shoulders are directly over your wrists. Rock forward and back over your wrists to find the edge of the stretch. This will help to open up your wrist from the back side of your wrists, alleviating up-stream tension.
Palms Up Fingers Back Stretch
01:52

Press the back of your hands into the floor or a table, fingers forward. Make sure that your shoulders are directly over your wrists. Rock forward and back over your wrists to find the edge of the stretch. This will help to open up your wrist from the back side of your wrists, alleviating up-stream tension.

Palms Up Fingers Forward Stretch
01:56

Place the back-side of your hands on the floor or table, fingers facing forward. Make sure that your shoulders are directly over your wrists and elbows are locked straight. Create fists and release, making sure that all fingers and thumb participate. This will help to stretch the back of the hand, alleviating up-stream tension.

Palms Up Fingers Forward Gorilla Grips
01:50

Place the back-side of your hands on the floor or table, fingers facing out, away from each other. Make sure that your shoulders are directly over your wrists and elbows are locked straight. Create fists and release, making sure that all fingers and thumb participate. This will help to stretch the back of the hand, alleviating up-stream tension.

Palms Up Fingers Out Gorilla Grips
01:42

Place the back-side of your hands on the floor or table, fingers facing in, torward each other. Make sure that your shoulders are directly over your wrists and elbows are locked straight. Create fists and release, making sure that all fingers and thumb participate. This will help to stretch the back of the hand, alleviating up-stream tension.

Palms Up Fingers In Gorilla Grips
01:37

Place the back-side of your hands on the floor or table, fingers facing toward you. Make sure that your shoulders are directly over your wrists and elbows are locked straight. Create fists and release, making sure that all fingers and thumb participate. This will help to stretch the back of the hand, alleviating up-stream tension.

Preview 01:52

Phase 2 Quiz
3 questions
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Phase 3: Strengthen
7 Lectures 09:28

Exercises that will help to strengthen your wrists.

Preview 1 page

Place your finger-tips on the floor and suction our hand so the fingers are straight and pressing into the floor. Hold this position. This will help to strengthen your wrists.

Fingertip Support Hold
01:11

From palms-down position, raise your hand up, pressing all of your fingers into the floor, thumbs extended out, off the floor. Your hand should be making an "L" shape. Hold. This will help to strengthen your wrists.

Extended Hand Hold
01:27

Place the back of the hands down, fingers together. Be sure the entire back of the hand is pressed into the floor and the elbows are straight. Hold. This will help to strengthen your wrists.

Wrist push-up Hold
01:16

Place your finger-tips on the floor and suction our hand so the fingers are straight and pressing into the floor. Perform push-ups with your elbows pulling in toward your ribcage. This will help to strengthen your wrists.

Fingertip Push-Ups
01:48

Place the back of the hands down, fingers together, be sure the entire back of the hand is pressed into the floor. Perform push-ups, elbows out to the side, pressing through to straight elbows on each repetition. This will help to strengthen your wrists

Wrist Push-Ups
01:59

From palms-down position, raise your hand up, pressing all of your fingers into the floor, thumbs extended out, off the floor. Your hand should be making an "L" shape at the top of the movement. Perform push-ups, moving through the hand flat position through to "L" on each round. This will help to strengthen your wrists.

Extended Hand Push-Ups
01:47

Phase 3 Quiz
1 question
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Conclusion
1 Lecture 00:25
Conclusion
00:25

Final Quiz
1 question
About the Instructor
Ramman Turner
0.0 Average rating
0 Reviews
17 Students
1 Course
Movement Coach

I was born with a fascination for human movement. I've been studying dynamic movement systems my entire life. As a child, I was inspired by martial arts and over the years, I've studied and taught Kung Fu, Tai Chi, Ninjutsu, and Capoeira. I enjoy teaching and practicing breakdance, rock-climbing and gymnastics. I have also studied the concepts of Pilates, GYROTONIC® and yoga for many years.

I hold a Master’s Degree in Teaching and Learning. I am also a certified APEX Movement Parkour Instructor, a CrossFit Nutrition, Movement & Mobility Specialist, a former U.S.G.A. Certified Gymnastics Coach, and a Black belt in Bujinkan Ninpo Taijutsu.

I am always interested in teaching people who want to challenge themselves and explore their hidden potential for extraordinary movement.