Wrist Rolls
Forearm MobilityWrist MobilityWrist Flexibility
Benefits
- Improves wrist flexibility
- Reduces wrist stiffness
- Promotes circulation in hands
- Prevents repetitive strain
How to do Wrist Rolls
- Sit in Seated Mountain Pose
- Extend right arm forward at shoulder height
- Make a gentle fist
- Rotate right wrist in clockwise circles
- Complete 10 circles
- Reverse to counterclockwise direction
- Complete 10 circles
- Switch to left wrist
- Repeat same pattern
- Keep forearm stable while wrist moves
Breathing
- Breathe naturally
- Stay relaxed throughout
- Don't hold breath
Repetitions: 10 circles each direction, both wrists.
Safety notes
Extending one arm forward and circling the wrist in both directions to increase mobility
Modifications
Make it easier
- Rest forearm on thigh for support
- Make smaller circles
- Reduce repetitions to 5 each way
Common mistakes to avoid
- Moving entire arm instead of just wrist
- Forcing range too far
- Making jerky movements
- Tensing hand too tightly