Technique
- This is a good way to warmup the wrists and get them ready for more intense activities (such as balancing on your hands).
- Get on all fours, with the palms down and fingers facing forward.
- Turn your elbows in and out, thus alternating between internal and external rotation at the shoulder.
- Each cycle (turning in and out) counts as one repetition.
Form tips
- It might help to slightly bend the elbows to initially learn how to perform the movement. Once you got it, straighten them again.
Muscles
Flexibility
Primary
- Forearms
- Rotator cuff
- Back
Secondary
- Shoulders
- Chest
Equipment
Appears in
Flexibility
Joint movements
Progressions
Thorough wrists warmup
Intermediate
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