Wrist Exercises
Finger Pulses
Position yourself on your hands and knees. For your hands, place your fingertips on the ground, palms off the ground, first knuckles bent.
Pulse up and down through your fingers. Avoid bouncing. Your palms should never touch the ground. Aim for between 10 and 30 repetitions.
Palm Pulses
Position yourself on your hands and knees. For your hands, place your hands completely on the ground. Splay your fingers as wide as possible.
Pull your palms off the ground. Keep your fingers pressed into the ground. Aim for between 10 and 30 repititions.
Side-to-Side Palm Rotations
Position yourself on your hands and knees. For your hands, place your fingers completely on the ground, with your palm slightly raised.
Roll along your knuckles. Aim to put pressure on one knuckle per hand at a time.
Front-Facing Elbow Rotations
Position yourself on your hands and knees. For your hands, place your hands completely on the ground. Splay your fingers as wide as possible.
Rotate your elbow pits back and forth.
Rear-Facing Elbow Rotations
Position yourself on your hands and knees. With your arms straight, put your weight on the backs of your hands (palms up), with your fingers pointed toward your knees.
Rotate your elbow pits back and forth.
Side-to-Side Wrist Stretch
Position yourself on your hands and knees. For your hands, place your hands completely on the ground, fingers pointing towards the left and right.
Shift your body from side to side. Press firmly into the palm of whatever side you’re leaning into. Put as much pressure into each palm as you are comfortable doing.
Rear-Facing Palms Down Wrist Stretch
Position yourself on your hands and knees. For your hands, place your hands completely on the ground, fingers pointing towards your knees. Positioning your hands closer to your knees makes this exercise easier; you can move your hands further away as you progress.
Keep your palms flat on the ground. Slowly shift your body weight back and forth between your heels and your hands.
Rear-Facing Palms Up Wrist Stretch
Position yourself on your hands and knees. With your arms straight, put your weight on the backs of your hands (palms up), with your fingers pointed toward your knees.
Shift your weight back and forth, toward your heels.