Type: Dynamic stretch
Suitable for: Warm-up, Cool down, Rehabilitation
Fist rotation is excellent for increasing circulation and flexibility in your wrists and forearms. This gentle exercise is ideal for both starting or ending any physical activity. During a warm-up, it will prepare your arms for any activity that involves hand movements. As a part of a cool down, this exercise will loosen your wrists and forearms, which can often hold tension after physical activity, ensuring your joints stay flexible.
Directions
- Stand with your feet shoulder-width apart, arms relaxed at your sides.
- Make loose fists with both hands and raise them to chest height.
- Gently rotate your fists in a circular motion, starting clockwise, then switch to counterclockwise.
- Keep your wrists relaxed and shoulders loose throughout the movement.
- Continue the rotations for 30 seconds to 1 minute, or until you feel your wrists and arms are adequately warmed up or relaxed.
Helpful hints
- Smooth moves: Rotate your fists slowly and smoothly to avoid any jerky movements that could strain your wrists.
- Stay relaxed: Keep your shoulders and arms relaxed; don’t let them tense up as you rotate.
- Even pacing: Alternate between clockwise and counterclockwise rotations to evenly work both wrists.
- Focus on form: Pay attention to your form to make sure you’re not twisting your wrists too forcefully.