In this blog we will show you how to employ our patented VISE Technique to improve mobility in the Bicep/ Tricep / and Forearms. These are often critically overlooked muscles when it comes to proper mobility work and problem areas here can wreck havoc with your shoulders/ elbows and grip mechanics. Remember, you are only as strong as your grip!
What often happens is that people will neglect the tissue quality in their arms and ignore the slow deterioration in wrist/ elbow range of motion as the volume of training builds. This can prevent you from getting into proper position in lifts such as the front squat or when catching a clean, but it can also create a weakness in your ability to properly stabilize the shoulder joint when under load. Over time these mechanical problems make it hard for you to create gains and can also lead to tendonitis in the elbows and wrist or shoulder dysfunction. We have seen huge strength gains and improvement in overhead and rack position come from properly addressing tissue and fascial problems from the hand to the shoulder.
The VISE Technique is a fantastic way to quickly improve tissue quality/ blood flow and proper neuromuscular signaling through the chain. This technique employs the use of the Acumobility Balls and the Boomstick to create compression from both sides of a muscle group as you move through active range of motion. You can also do this technique with 2 Acumobility Balls. We developed this technique with our partner Chris Duffin from Kabuki strength and it can be used in both the clinical and gym setting. You can do this technique on yourself or have a qualified clinician perform the technique. (Disclaimer)
Below is the video for how to do different versions of the VISE Technique on your forearms:
In this video Brad Cox from Acumobility and Chris Duffin from Kabuki Strength demonstrate how to use the VISE Technique to improve function and range of motion of the Forearm and wrist. Place 1 or 2 Acumobility balls on an elevated surface and using the Boomstick from above, apply pressure downward as you put the wrist through ROM. You can also use the knurl on the Boomstick for Fascial Sheering by wrapping the fascia and skin up and then releasing it as you move. Do five repetitions each spot and work your way from the elbow down towards the wrist finding 3-4 trigger points as you go. This technique is fantastic for burnt out grip mechanics, wrist issues and elbow problems resulting form repetitive stress.
Another variation for working the forearm is to combine The VISE Technique with Flossing. For this you can use either two Acumobility Balls and the Level 1 or Level 2 Floss bands. By combining Flossing to the Vise technique we are able to achieve compression to the entire muscle group while also targeting individual trigger points. This variation also helps to flush blood through the forearms and can quickly refresh exhausted forearm muscles. (Do not leave bands on for more than 30-40 seconds and make sure you are not occluding blood flow to the hand, Take off immediately if you get tingling or hand starts to look dusky cause you put it on too tight or left it too long)
In the next video we will show you how to employ the VISE Technique to improve the Bicep and Tricep muscles:
For this technique you can use one or two Acumobility balls and the Boomstick. Place the balls on an elevated surface and identify a trigger point in your tricep. Then using the Boomstick apply pressure downwards on the bicep while you move your arm through flexion and extension. This is a fantastic technique for improving elbow range of motion and helping with tendonitis in the elbow. It can also be very helpful in improving lockout in the overhead position. Find 3-4 trigger points with the ball and move through 5 reps.
These are very effective and easy to employ techniques that can help make a tremendous change in ROM and overall transference of power through the kinetic chain. For more exclusive content like this sign up for our newsletter here: https://www.acumobility.com/newsletter-sign-up/
-Brad Cox (CO-CEO/Founder of ACUMOBILITY)