Un-Sprained Episode 15: Using A Rice-bucket For Training For Climbing

I'm so excited, for this tutorial podcast episode, today we focus on rice buckets! On today's episode We cover the benefits and drawbacks of using a rice bucket compared to other forms of physiotherapy (such as rubber bands, weights, hang boards, and all the other options out there). You need to know your options!! Most people that use a rice bucket use it for strength, speed or a warmup. Ricebuckets are easy to make, affordable, and can then be repurposed for food (gross!!?. We can work your wrist and finger endurance and control and today, we are going to cover tricks for boosting stability & proprioception. Bonuses of a Ricebucket: >> Low Fi way of getting things done. >> Cost effective. >> Easy to make. >> Does not wear out over time. >> Beneficial for warmups, endurance training & hand stability and coordination. >> Boosts circulation/ blood flow adaptions >> And much more! Listen along and learn about this easy to use tool. Also, to go along with this podcast, please check out my social media for photos and videos on how to use this. I've posted my favorite exercises using the RiceBucket on Instagram/Facebook (@theclimbingdoc) for your review. These are the basic ones and a good tutorial. This Podcast hits up: >> Perfect warm-up ideas. >> How to make the exercises harder. >> What are our ricebucket goals? >> Perfection of motion and shape (vs speed or power). >> How to use the ricebucket for endurance & building phases. >> So How EXACTLY do I use my Rice bucket?! >> A weekly guide for reps/sets. >> And much more!! Example Exercises: >> Slow wrist circles to cupped hand wrist circles. >> Full hand open & closes (Curled first, opened up to wide claw shaped). >> Finger side-spreads (narrow at first, then wider). >> Claw grabs (full finger open hand grabs to ball clench and back). >> Finger Kicks. >> Thumb Ws (Towards first finger, then 3rd finger, then 5th finger). >> Tips only wiggles. >> Wide pinch wiggles. >> Narrow pinch “duck quacks”. I suggest starting every warm-up with your hands OUT of the rice, to demo the motions so they are as perfect as you can make them, and then submerge or immerse them into the rice. I’d love to hear what you think of it, and if you have any special tricks or recommendations for it, I’d love to hear it! I’m highlighting the rice bucket in my upcoming Spotlight lecture: https://www.climbinginjuriessolved.com/hand-stability-course Additional Links: 1. If this is interesting, consider pre-ordering my upcoming book (of which this is a part)http://bit.ly/3X0RwdD 2. Check out my finger: pulley tendon vs. flexor tendon spotlight workshop:http://bit.ly/3X0RwdD 3. Keep an eye out for upcoming links to more visual information on the rice bucket and it's workouts ;-) The hand rehab lecture on hand specific exercises covers rice bucket in depth!! See you soon!! Lisa