Side Wrist Pull
Side Wrist Pull is an effective stretching exercise that targets the back, shoulders, and wrists. To begin, stand up and cross your left arm over the midline of your body, holding your left wrist in your right hand down at the level of your hips. Slowly straighten and pull your arm up to shoulder height and feel the stretch originate in your back. Remember to not pull too hard on the shoulders joint. Once complete, switch sides and repeat.
Type:
Stretching
Muscles Used:
Shoulders
Level:
Beginner
Equipment:
None
Benefits Of This Exercise
- Stretches and strengthens the back, shoulders, and wrists.
- Improves range of motion and flexibility.
- Improves posture and reduces tension in the upper body.
- Increases circulation to the area.
- Relieves pain and tightness in the shoulder and neck region.
- Improves coordination and balance.
Step by Step Instructions For Side Wrist Pull
- Stand up straight and position your left arm across the center of your body.
- Grasp your left wrist with your right hand, keeping your hands at hip level.
- Begin the stretch by bending your left arm.
- Gradually straighten your left arm while simultaneously pulling and lifting it up to shoulder height.
- Focus on feeling the stretch in your back rather than your shoulders.
- Avoid exerting excessive force on the shoulder joint.
- Repeat the entire stretch on the opposite side by crossing your right arm over the midline of your body and holding the right wrist with your left hand.
Warm Up Tips
- Stand up straight
- Cross your left arm over the midline of your body
- Hold your left wrist in your right hand down at the level of your hips
- Start the stretch with a bent left arm
- Slowly straighten your arm
- Pull your arm up to shoulder height
- Feel the stretch originate in your back, not your shoulders
- Be careful not to pull too hard on the shoulder joint
- Switch sides and repeat the exercise
Side Wrist Pull Safety Tips
- Always warm up before performing the Side Wrist Pull exercise to prepare your muscles for stretching.
- Make sure to maintain proper form throughout the exercise to avoid injury. Keep your back straight and shoulders relaxed.
- Start the stretch with a bent left arm and gradually straighten and lift it up to shoulder height. Do not force the movement or pull too hard on the shoulder joint.
- Focus on feeling the stretch originate in your back, not your shoulders. This will help target the intended muscles and prevent strain.
- If you experience any pain or discomfort during the exercise, stop immediately and consult a healthcare professional.
- Switch sides after completing the stretch on one arm to ensure balanced stretching and avoid muscle imbalances.
- Remember to breathe deeply and relax as you perform the Side Wrist Pull exercise. Do not hold your breath or tense up your muscles.
- Do not perform the Side Wrist Pull exercise if you have any pre-existing wrist or shoulder injuries. Consult with a healthcare professional before attempting this exercise.
- Gradually increase the intensity and duration of the stretch over time. Do not push yourself too hard or overstretch, as this can lead to injury.
- Listen to your body and modify the exercise as needed. If you are unable to fully straighten or lift your arm, only go as far as is comfortable for you.
Incorporating Into Other Workouts
To incorporate the Side Wrist Pull into your workouts, you can follow these steps:
1. Warm up: Before starting any stretching exercise, it's important to warm up your body. You can do a few minutes of light cardio, such as jogging or jumping jacks, to increase blood flow to your muscles.
2. Find a suitable space: Stand in an open area where you have enough room to extend your arm without any obstacles.
3. Cross your left arm: Cross your left arm over the midline of your body, positioning it in front of your chest.
4. Hold your left wrist: Reach your right hand down and hold your left wrist at the level of your hips. Make sure to grip it firmly but not too tightly.
5. Start with a bent left arm: Begin the stretch with your left arm slightly bent. This will help you maintain control and prevent any strain on your shoulder joint.
6. Slowly straighten and pull: Begin straightening your left arm while simultaneously pulling it up towards shoulder height. Focus on feeling the stretch originate in your back rather than your shoulders.
7. Maintain control: As you perform the stretch, be mindful of not pulling too hard on your shoulder joint. The goal is to stretch the back, shoulders, and wrists, not to strain the joints.
8. Switch sides: After completing the stretch on one side, switch arms and repeat the same process with your right arm.
9. Repeat: Aim to perform the Side Wrist