Wrist Pain Rehab (Grappler's Wrist) for BJJ | Part 2 (11 min)

And this can help to reduce swelling in the joints and to encourage movement. Okay, and then I'm going to do the same thing with the arm bent. So I'm just taking it to the end of range there. Peeling the fingers back towards me.

Again, just as far as it wants to go and encouraging it a little bit further. And then from there, I'm going to take the fingers out to the front, stretching those forearm muscles. And this time, I'm just going to push back with the fingers into my hand. So I'm engaging the forearm flexors.

I'm doing that movement. I'm just going to hold that and then relax. And you may be able to stretch a little bit further. Don't force it.

If you can, just take the fingers a little bit further. Once again, push back and relax. And stretch. And relax.

And stretch. And just one more time. Push back. And relax.

And stretch. And then we're going to do the same in the other direction. So this time, I'm going to fold the hand back towards me. And then I'm going to push back with the wrist.

So I'm trying to unfold my wrist, but blocking the movement with my other hand. And then I relax. And I can just stretch a little bit further, not forcing it. And one more time.

Just push back. And relax. And one final time. Push back.

At no point should any of this be really, should be actually painful. Like I say, a little bit of discomfort isn't something to worry about. But I don't want to take it any further than that. And then relax.

And stretch. And there. I'm going to grab a hand weight, a small dumbbell. I want to keep it nice and light for this though.

And I'm just going to do wrist curls. So you can either have your thumb on top, or sometimes you might find that you get a better movement by curling the thumb underneath. So I don't want to go too heavy on this at the moment. It's just putting a little bit of load on that movement.

I'm going to go the other way up. I'm going to go into extension. And turn back to flexion again. I'm going to repeat this.

It is possible to do this with a band if you don't have a hand weight handy. But I find it a little bit easier with the weight on this particular exercise. And then go to extension again. And back to flexion.

So it's important here that I'm trying to use as much of that range as I can. So I'm going as far as I can take the wrist. Obviously not pushing into pain. I'm trying to use the range that I've got.

And then turn the hand over. And last time. And rest there. Put the weight to one side.

I'm just going to use my length of thera-band. And I usually just tie it into a circle and stand on one end. So I'm going to hook the thera-band around my fingers. And I'm just going to hold in that position there.

So once again I'm loading these forearm flexors. A little bit more than last time. And then go to the other way. So now it's the extensors.

And rest there. And you can adjust the tension on the band. What I want to do is I'm going to do what's essentially a biceps curl. But with pressure around the fingers.

So the idea is that I'm focusing on keeping that wrist really straight. Not letting the wrist collapse as I do that movement. And I turn the hand over. And we're just going to do the same movement the other way up.

And the nice thing with this band is I can adjust the tension. So that I can make it challenging but not too hard. It's really important to focus on keeping the wrist straight here. It's easy to let the wrist bend.

And that's exactly what we're working on. And then I'm going to do the same movement. Turn the wrist over. And one final time.

And rest there. And that's all for day two. We'll see you back here tomorrow for day three. And some more exercises.