Three methods of hand/wrist work

In this piece we will explore three methods of hand work for a more capable and healthy hand and wrist.

Wall work

  1. Stand a step away from a wall and place the flats of your fingers on the wall. Press your body gradually to the wall with increasing activation in the hand and wrist to maintain the shape and gradually release the tension. Work this in different angles and distances from the wall.
  2. Stand a step or two away from the wall and place your hands on it. Lean slightly on the wall and with combined body and wrist work, rotate your hands around the forearms.  Vary the work in the same manner.
  3. Stand an arm length away from the wall and place both hands on it. Walk side to side with a slight lean forward and then the same while facing away from the wall with arms both over and under head. Progress to walking down and up the wall in the same way with varying in the regular method.
  4. Stand or sit a step away from the wall and place your hand on it. Lean on it and under this pressure, close and open your hand in various angles. Make sure your eyes and breath are free to move and continue to function.
  5. Stand a step away from the wall and place the back of your palms on the wall. Walk on the wall on the back of your palms and then on your fists and lastly using your fingers acting as spiders. Remember to breathe and keep your spine free to shape itself to the needs of the movement.

Rope work

  1. Take a long towel and place a  light soft wight in the middle ( a sack with some sand or a water sack). Fold the towel over the wight and secure it with strand. Now hold the ends in one or two hands and start rotating it around you in the air. You will learn to vary the resistance by angle and speed and learn to coordinate better while creating healthy tissue.
  2. Hang a rope from a sturdy tree or beam and stand while holding onto the rope at various heights. gradually move the wight to the rope by using your arms and body and return to the ground in the same graduation.
  3. Hang a rope from a sturdy tree or beam (a rope can be made of 550 cord and a towel with a bit of thought) sit under it and with some help from your lower body, climb up and down the rope in sync with your breath.
  4. Stand by your hanging rope and climb up and down the rope once facing the ground and once facing away from the ground. Remember to release tension from your back and hips by letting them move freely.
  5. stand a step away from the rope and fall forward. Catch the rope on the way down and swing your way back into a standing position. Breathe continuously.

Stick work

  1. Take a stick ( a shovel handle works well) and hold it in the middle. Rotate it in your hand so both ends swing in circles and hold it in various angles to the body and at various heights. The more you are acquainted with working dynamic angles, the better your inner map of self will be.
  2. hold a stick in one hand at its end with your hand relaxed at your side and slowly move it up and down. Breathe continuously and slowly draw circles in the air and work to use the least amount of tension and your best form to move the changing resistance. Your can load the end of the stick with a hammer head or heavy rope. Stay light and work on control before tension.
  3. Hold the stick at both ends. Tense arm against arm in different directions and twists through the stick and make sure you are tension only the parts you want to use. Move the stick overhead and place it on the flat of your back and vary the drill further by placing your hands on various locations on  the stick.
  4. lie on the ground and hold the stick at one end and further on the length. Place the free end on the ground and drag your body in various directions while maintaining a relaxed face and body.
  5. Take a heavy object suck as a rucksack or rock and hold the stick with both hands. Breathe and work to move the heavy object around using just the free tip of the stick and with the least amount of tension in your body. You can also do this with a partner laying down and relaxing and learn further about tension and appearance.