Mobility Series Part 1

Hello and Welcome to Part 1 of our Mobility Series!

At Wild Fox Way, we are all about quality education, empowerment and helping women build their confidence and an awesome relationship with training and the gym!

In the video below, Shenoa is going to take you through a couple of exercises designed to help you develop better range in your wrist and shoulder joints. This is important if you want to be able to build strength and acquire longevity. These are exercises are designed to prime your body and warm you up before tackling bigger strength work but also act as a priming series for everyday movement and life!

Firstly, here's the instructions and then you can scroll to the bottom to follow along with the video. happy moving!

Wrist Stretching Sequence

The first exercise is a wrist stretching sequence.

Tip 1: Make sure you try and keep your arms and elbows nice and straight if possible.

Tip 2: Draw your shoulders back and down to lengthen the spine and get more out of the stretch.

Tip 3: Spread the fingers wide and press into the floor, making small movements to keep the stretch dynamic and address any weaknesses or limitations gently.

Suggested dosage:

This will vary from person to person depending on your current range of motion.

I typically tell my clients to move through this intuitively at a slow pace and do around 10 gentle rocks from side to side in each stretch to make it dynamic and 'check-in' with each section of the wrist.

Knuckle Press

The second exercise is a more advanced exercise but can be performed at any level! It's a movement that works to strengthen the wrists and forearms (which are so frequently neglected). Fantastic for any aspiring hand balancers out there and also for prevention of arthritis and maintenance of wrist strength and development.

Tip 1: Keep your arms and elbows as straight as possible

Tip 2: Keep your shoulders stacked over wrists. Avoid leaning back into your hips. Challenge yourself!

Tip 3: If you're positioned correctly and spinal alignment is right, you'll feel your core muscles engage slightly too.

Tip 4: Control the movement on the way down. Press right up into your knuckles with your thumb lifted off the floor, then take 3 seconds to lower per rep.

Suggested dosage:

2 sets, 10 reps

Shoulder CARs (Controlled Articular Rotations)

The second exercise is a shoulder range opening movement designed to lubricate and strengthen the rotator cuff and shoulder joint. The slower you move on this one, the more you will gain from the exercise.

Tip 1: Avoid 'sinking' into the supporting shoulder and instead keep actively pressing the floor away to keep the wrist and shoulder actively working to press your shoulder blades to the ceiling (scapular protraction).

Tip 2: Keep your arm straight as you move through the rotation.

Tip 3: If you're performing this correctly, you should also feel your core engage too. Keep your spine neutral and actively work on drawing your belly button towards your spine.

Enjoy this video and as always, please don't hesitate to ask us anything by clicking on our contact page here.

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Have a fab day, look after yourself, live well and move well.

Love Shenoa xx

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