Strengthen Wrist Mobility with Kneeling Wrist

Kneeling Wrist

Rep Range

Time Based

Hints

Begin by kneeling on a comfortable surface or yoga mat. Extend your arms just under your shoulders, placing the palms on the ground with fingers pointing towards your knees. Gradually shift your weight backward, creating a stretch in the wrists and forearm muscles. Keep your arms straight and ensure your palms remain in full contact with the ground. If the stretch is too intense, adjust the angle of the hands or decrease the backward shift.

Common Mistakes

Avoid lifting the heels of your hands off the ground as this can reduce the effectiveness of the stretch and might strain the wrists. Also, be cautious not to apply too much pressure or force into the wrists. It's essential to listen to your body and stretch to a point of tension, not pain.

Breathing

Take a deep breath in as you set your hands in position. As you shift your weight backward and feel the stretch, exhale slowly. Hold the position, taking steady breaths, and focus on relaxing the wrist and forearm muscles with each exhale. When releasing, inhale as you move forward and remove the pressure from the wrists.

Muscle Focus

Primary Focus Area

Wrists, Biceps