09/09/2026
Do your athletes ever complain of wrist pain during push-ups, planks, or barbell work — and just push through it?
Wrist mobility is one of the most overlooked components of athletic preparation, yet it affects every upper body pressing and weight-bearing movement. Restricted wrist extension leads to joint pain, compensated mechanics at the elbow and shoulder, reduced grip strength, and increased sprain risk under load.
Here's a simple wrist mobility routine to include before upper body training:
Warm-Up: Wrist circles (10 each direction per wrist), Prayer and reverse prayer stretch (2 x 20 sec), Tabletop wrist rotations on all fours (2 x 10)
Mobility Work: Wrist flexion and extension stretch — wall or floor (3 x 30 sec per direction), Radial and ulnar deviation stretch (3 x 30 sec per side), Fist-to-extension progressive drill (3 x 10 controlled reps)
This Week 6 completes our 6-week Athlete Mobility Series — covering shoulders, ankles, hips, knees, thoracic spine, and wrists. Together, these six areas form a complete foundation for athletic performance and injury prevention.
Thank you for following along. Share this with an athlete who needs it.
Learn more at www.oharafitness.net
