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WRIST + HAND PROTOCOL

Just a few minutes for a stronger grip, more stable hands e no numbness. Perfect to do before or after riding and whenever your hands feel tired or numb. Tools: soft ball (if present) 00:20 Warm-up *Wrist Circles In the 2 directions: 10sec + 10sec. *Finger Flicks (to wake the tendons up) Open and close the hands for 10sec. *Shake 00:43 Strength (circuit to be repeated 3 times) (Better with a soft-ball otherwise tools-free) ➤ Grip Squeeze, 20sec each hand ➤ Finger Tip Press Press thumb and one other finger a time for 5 sec, change finger and repeat for all 4 fingers, both hands. ➤ Wrist Curls with elastic, 10x Elbows attached to the body, move only the wrist! 10x 02:17 Finisher (nerves + mobility) ➤ Nerve Glide (penguin exercise) Arms along the body, shoulders down, flex hand, keep and go up. Feel the tension and tend-detend for 10 times. ➤ Prayer Stretch (slowly, 3x) Palms together, elbows together Down until fingers Come back Repeat 3 times, slowly