Thorough wrists warmup

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Technique

1. Kneel on the floor and place the hands in front of you with palms down and fingers pointing forward to perform elbow rotations, wrist circles, palms raises, wrist flexors stretch.
2. Place the back of the hand on the floor with fingers pointing outside and shift weight from one hand to the other
3. Point the fingers backward to stretch the wrist extensors
4. Point the fingers towards your midline and from a knee plank position lower your chest to perform a pushup on the back of your wrists.
5. Circle through these motions to warm up the joints

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Form tips

• Move gently through any tight spots.

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Muscles

Individual muscles

• Flexor carpi radialis
• Flexor carpi ulnaris
• Palmaris longus
• Abductor pollicis longus
• Flexor digitorum profondus
• Flexor digitorum superficialis
• Flexor pollicis longus
• Extensor carpi radialis brevis
• Extensor carpi radialis longus
• Extensor carpi ulnaris
• Extensor digitorum
• Extensor pollicis longus
• Extensor indicis
• Anterior deltoid
• Pectoralis major (clavicular head)
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)
• Serratus anterior

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Equipment

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Appears in

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Regressions

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