The small stretching fibula for the weightlifter...
The following is a small stretching fibula for weightlifting. The document is from the german weightlifting federation and of course in german and the exercises should be performed before a training session (warmup).
The basic idea is to do the shown excercises as a sort of active isolated stretching. Twenty to thirty consecutive fluent dynamic stretches, where you hold the endposition for approx 1 sec. The full routine takes around 10--15 minutes.
Interesting, no wrist stretches, but these national caliber weightlifters start lifting aorund age 12 so I doubt that these guys/girls lack in wrist flexibility.
I tried this routine before my second session today and I have to say really not bad... I will keep this in for a while and see if it makes a difference...
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