TPI Physical Screen - Wrist Flexion Extension
By Mark Pajich
A TPI golf screen is a physical assessment of how well your body moves in relation to your golf swing. There are 16 movement patterns that we check and depending on your results we may find that you have one or more of the 12 most common swing faults, each of which will have a direct effect on your game.
This series of articles will go through the TPI Physical Screen and how each movement pattern can impact your golf. Today’s article will focus on movement pattern no 12, Wrist Flexion-Extension Test.
WARNING: All TPI Tests should be performed with no pain whatsoever. Perform in a safe environment with proper form.
Movement Pattern No 12: The Wrist Flexion-Extension Test
The objective of the Wrist Flexion-Extension Test is to measure if your wrists can perform flexion and extension to a sufficient degree. This test is mainly used to see if the wrists are able to achieve ideal position throughout the swing; for example, trouble setting the hands during the backswing or cupping/scooping at impact. There are two main causes of lacking sufficient flexion and extension:
Bone structure complications.
Muscle strength and mobility complications.
Fixing this will result in a more efficient swing as well as prevention of other injuries.
How to do the Wrist Flexion-Extension Test
Firstly, stand up straight with your feet together and bring your right arm up to shoulder level while keeping it straight. From this position, put your palm facing the floor and then clench your fist. Now point your knuckles downward as far as you can which will determine your degree of wrist flexion. Next, from the starting position point your wrist upward as far as possible to determine wrist extension. Simply repeat on the left side as well. Ideally, you would like to achieve a position where your wrist (in flexion and extension) is at the same degree or more as compared to the lie angle of a 6-iron. Perform this test with a 6-iron for more consistent results.
Watch Adam demonstrate the proper technique in the following video. You can check yourself in a mirror to see if you are doing it correctly.
Swing faults: TPI research shows that if you have limitations in the Wrist Flexion-Extension Test then you have a 35% chance of swinging over the top and a 15% chance of casting the club or scooping and having ”chicken wing” positionings. These swing faults can cause you to have inconsistent impact, wrist strains, and/or golfer’s elbow.
Exercise: Palm Presses
Start by standing tall and bringing your palms together with your fingers extended. From here, bring your elbows up to shoulder level and make sure to form a straight line from elbow to elbow that’s parallel to the floor. Now simply press your hands together and hold it for 3 seconds then rest; repeat this for 8 to 12 times without pain. This will strengthen your rotator cuffs and wrist flexor-extensor muscles. Watch the following video for the proper technique.
Exercise: Wrist Flexion and Extension Stretch
Start by standing up straight with your feet together and bring your right arm up to shoulder level while keeping it straight. From this position, put your palm facing the floor and then go into wrist flexion as far as possible with your fingers extended. Once you’ve reached your limit, clench your fist and bring your wrist into extension while maintaining a clenched fist. Now simply extend your fingers when you reach your limit of wrist extension. Repeat this motion 8-12 times on each arm with no pain. Watch the following video for the proper technique.