Finger pulses

Mobilityeasyrepsno equipment

On hands and knees with fingers pointing forward, the palms (heels of the hands) lift off the floor so the weight rests on the spread finger pads with the knuckles bent, then lower back to flat palms; a rhythmic finger and wrist loading drill.

How to do it

1. Kneel on all fours: knees under hips, hands under shoulders, fingers spread wide pointing forward, arms straight.
2. Press through the fingers to lift the heels of the hands and palms off the floor; weight sits on the finger pads, the knuckle joints (MCP) bend ~70-90 deg and the wrists come up toward neutral.
3. Lower the palms back flat with control.
4. Repeat ~10 pulses; shoulders stay roughly over the wrists, knees and fingertips stay in place.

Muscles worked

Supporting: forearms