Wrist and finger prep

Mobilityeasytimedno equipment

Unloaded wrist and finger warm-up: kneeling tall with the arms extended forward at shoulder height, the hands draw slow full circles at the wrists in both directions, then the fingers repeatedly spread wide and close into a fist.

How to do it

1. Kneel upright (knees hip width, hips over knees, shins and tops of feet on the floor), torso vertical.
2. Raise both straight arms forward to shoulder height, palms down.
3. Make slow, large wrist circles: hand goes up (extension), out, down (flexion), in; forearm stays still. 5-10 one way, then the other.
4. Then open the hands fully spreading the fingers wide, and close them into a fist; repeat slowly.
5. Only the hands and wrists move; elbows straight, shoulders relaxed.

Muscles worked

Supporting: forearms