WRIST EXERCISES FOR ALL SPORTS

All movements done kneeling and on a mat.

1 - Finger Pulses

Kneeling on a mat, place your fingers (not thumbs) on the mat in front of you putting pressure through your fingers, with your knuckles bent. Pulse up and down through your fingers. (Don’t bounce). The more you lean forward the more weight you put on your wrist.

Work up to 30 reps

 

2 - Palm Pulses

From the kneeling position, place hands/palms flat on the mat, fingers forward. Move your body forward lifting/pulling palms off mat keeping base of fingers and fingers on mat and arms straight throughout. 

Work up to 30 reps.

 

3 - Side to Side Palm Rotations

From the kneeling position, place hands/palms flat on the mat, fingers forward. Lift hand/thumb off mat rolling on each finger joint in a side to side movement.

 

4 - Front Facing Elbow Rotations 

From the kneeling position, place hands/palms flat on the mat, fingers forward and apart. Roll both elbows inward and outward, slow, keeping arms straight.

 

5 - Side to Side Wrist Stretch

From the kneeling position, place hands/palms flat on the mat, fingers out to the side.

Rock side to side keeping one palm down while the other is slightly off mat.

 

6 - Rear Facing Wrist Stretch - Palms Down

From the kneeling position, place hands/palms flat on the mat, fingers facing your knees. Try to keep the heel of your hand on the mat. Sit back on your heels making sure the palms/hands remain flat on the mat. 

 

7 - Rear Facing Wrist Stretch - Palms Up

From the kneeling position, flip hands over, fingers facing knees. Sit back on your heels, keeping arms straight.

 

8 - Rear Facing Elbow Rotations

From the kneeling position, flip hands over, fingers facing knees. Keep arms straight. Rotate elbows inward and outward. Do not let your fingers move. If they move place knees on top of fingers to secure.

 

9 - Forward Facing Wrist Stretch

From the kneeling position, place hands/palms and heel of hand flat on the mat, fingers forward. With your arms locked out, lean forward as far as you can while leaving your whole hand on mat.