> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Thorough wrists warmup

> Intermediate · Dynamic · Bilateral. Strength, flexibility

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| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 160 s |

## 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

## Form tips

* Move gently through any tight spots.

## Muscles

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  <Columns cols={2}>
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<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#1e88e5"}}><Icon icon="arrows-left-right" color="#1e88e5" size={18} /> Flexibility</div>

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        </g>
      </svg>
    </div>
  </div>

  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#3393e7"}} />Forearms</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#3393e7"}} />Rotator cuff</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#3393e7"}} />Back</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#9ec9ef"}} />Shoulders</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#9ec9ef"}} />Chest</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * 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
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/ground-hands-or-body" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" alt="Ground (hands or body)" noZoom className="m-0 w-full h-full object-contain" width="286" height="173" data-path="images/equipment/q01h.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Ground (hands or body)</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/chest" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Chest</a><a href="/collections/strength/triceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Triceps</a><a href="/collections/strength/biceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Biceps</a><a href="/collections/strength/shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Shoulders</a><a href="/collections/strength/forearms" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Forearms</a><a href="/collections/strength/abs" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Abs</a><a href="/collections/strength/obliques" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Obliques</a><a href="/collections/strength/pelvis" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Pelvis</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="arrows-left-right" size={16} /> Flexibility</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/flexibility/flexible-wrists" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Flexible wrists</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-internal-rotation" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} />internal rotation</a><a href="/collections/joint-movements/shoulder-external-rotation" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} />external rotation</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Wrist</span><a href="/collections/joint-movements/wrist-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} />flexion</a><a href="/collections/joint-movements/wrist-extension" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} />extension</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Hand</span><a href="/collections/joint-movements/finger-extension" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} />Finger extension</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Regressions

<Columns cols={3}>
  <Card title="Knee wrist pushup" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e08j.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=38df4e4da02e9e6f08a73e113f2775e3" href="/exercises/knee-wrist-pushup-e08j" width="320" height="320" data-path="images/exercises/e08j.jpg">Novice</Card>
  <Card title="Knee palm raise" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e08k.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=ffd35029649f86cf8d9075689673052c" href="/exercises/knee-palm-raise-e08k" width="320" height="320" data-path="images/exercises/e08k.jpg">Beginner</Card>
  <Card title="Wrist flexors stretch external rotation" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e08s.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=27204b2c39e01aed44f0ed31a20908e9" href="/exercises/wrist-flexors-stretch-external-rotation-e08s" width="320" height="320" data-path="images/exercises/e08s.jpg">Beginner</Card>
  <Card title="Wrist flexors stretch neutral" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e08u.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=ce073b1dac3948021c71c681dc6e2390" href="/exercises/wrist-flexors-stretch-neutral-e08u" width="320" height="320" data-path="images/exercises/e08u.jpg">Beginner</Card>
  <Card title="Palms down fingers forward wrists circles" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0xt.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=9a356e7573cc13a5ab0676e991dc8617" href="/exercises/palms-down-fingers-forward-wrists-circles-e0xt" width="320" height="320" data-path="images/exercises/e0xt.jpg">Beginner</Card>
  <Card title="Palms down fingers forward elbows rotations" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0xu.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=c2b789cb8083270014018a29463e4442" href="/exercises/palms-down-fingers-forward-elbows-rotations-e0xu" width="320" height="320" data-path="images/exercises/e0xu.jpg">Beginner</Card>
  <Card title="Palms up fingers back elbows rotations" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0xw.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=02315b94bdcea1b7dd7ffeb31894102b" href="/exercises/palms-up-fingers-back-elbows-rotations-e0xw" width="320" height="320" data-path="images/exercises/e0xw.jpg">Beginner</Card>
  <Card title="Palms down fingers to the sides side-to-side" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0xx.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=c3d35372d9bd9d1f73199602af1d3017" href="/exercises/palms-down-fingers-to-the-sides-side-to-side-e0xx" width="320" height="320" data-path="images/exercises/e0xx.jpg">Beginner</Card>
  <Card title="Palms up fingers to the sides side-to-side" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0xy.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=7efd9885f016e23703af070d68cc0743" href="/exercises/palms-up-fingers-to-the-sides-side-to-side-e0xy" width="320" height="320" data-path="images/exercises/e0xy.jpg">Beginner</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Wrist pushup" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e08r.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=9d44de5987e833b5f1177c7f85b3f809" href="/exercises/wrist-pushup-e08r" width="320" height="320" data-path="images/exercises/e08r.jpg">Intermediate</Card>
    <Card title="Spear pushup" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e09e.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=e8aef0a8042f46f9a4fd1ab409ed5a28" href="/exercises/spear-pushup-e09e" width="320" height="320" data-path="images/exercises/e09e.jpg">Intermediate</Card>
    <Card title="Palm raise pushup" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e08o.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=73c319f4971b8bd38573c2e580904fda" href="/exercises/palm-raise-pushup-e08o" width="320" height="320" data-path="images/exercises/e08o.jpg">Novice</Card>
    <Card title="Knuckle pushup" img="https://mintcdn.com/openmovement/XQOJBoKc-Za4l09I/images/exercises/e16z.jpg?fit=max&auto=format&n=XQOJBoKc-Za4l09I&q=85&s=9918184174132a4f0cafbe63cbe03640" href="/exercises/knuckle-pushup-e16z" width="320" height="320" data-path="images/exercises/e16z.jpg">Novice</Card>
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  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/thorough-wrists-warmup-w010). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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