Wrist Circles
Wrist Circles is a great exercise for strengthening and stretching the wrists and forearms. To perform this exercise, start by standing straight with your feet shoulder width apart and your arms parallel to the floor at shoulder height. Then, keeping your entire body stationary except for the wrists, move them in a circular motion forward. This exercise can be made more challenging with the addition of small weights. Make sure to do the recommended amount of repetitions for optimal results.
Type:
Stretching
Muscles Used:
Forearms
Level:
Beginner
Equipment:
Body Only
Benefits Of This Exercise
- Strengthens and stretches the wrists and forearms
- Improves flexibility
- Increases range of motion
- Improves coordination
- Reduces risk of injury
- Increases grip strength
- Reduces stress on the joints
- Can be modified to be more challenging
Step by Step Instructions For Wrist Circles
- Stand straight with feet shoulder width apart.
- Elevate arms to the side until fully extended and parallel to the floor, forming a “T” shape with your torso.
- Palms should be facing down.
- This is the starting position.
- Keeping your body stationary, rotate both wrists forward in a circular motion.
- Imagine drawing circles with your hands as the brush.
- Breathe normally throughout the exercise.
- Repeat for the recommended number of repetitions.
- For added resistance, hold small weights.
Warm Up Tips
- Stand straight with feet shoulder width apart and arms extended to the side, parallel to the floor at shoulder height. Palms should be facing down.
- Rotate both wrists forward in a circular motion, as if you are drawing circles with your hands.
- Keep your body stationary except for the wrists, and breathe normally throughout the exercise.
- Repeat for the recommended amount of repetitions.
Variation: Hold small weights to add resistance for a more challenging workout.
Wrist Circles Safety Tips
- Make sure to warm up your wrists and forearms before starting this exercise to prevent injury.
- Start with a light weight or no weight at all, and gradually increase the resistance as you get stronger.
- Keep your entire body stationary throughout the exercise, focusing only on rotating your wrists.
- Maintain proper form by keeping your arms parallel to the floor and your palms facing down.
- Engage your core muscles to stabilize your body and prevent any unnecessary movements.
- Breathe normally throughout the exercise and avoid holding your breath.
- If you feel any pain or discomfort in your wrists or forearms, stop the exercise immediately and consult a healthcare professional.
- Do the recommended amount of repetitions for optimal results, but listen to your body and don’t push yourself too hard.
- If using weights, make sure they are securely held in your hands to prevent them from slipping or falling.
- Always cool down and stretch your wrists and forearms after completing the exercise to promote flexibility and prevent muscle soreness.
Incorporating Into Other Workouts
You can incorporate Wrist Circles into your workouts by including them as a warm-up exercise or as part of your wrist and forearm strengthening routine. Here are a few ways to incorporate this exercise type:
1. Warm-up: Before starting your main workout, perform a set of wrist circles to warm up your wrists and forearms. This will help increase blood flow to the area and prepare your muscles for the upcoming exercises.
2. Wrist and forearm routine: Include wrist circles as part of your dedicated wrist and forearm workout routine. You can perform multiple sets of wrist circles, gradually increasing the number of repetitions or adding small weights for resistance. This will help strengthen and stretch your wrists and forearms, improving their flexibility and overall function.
3. Superset with other exercises: Pair wrist circles with other exercises that target different muscle groups. For example, you can alternate between a set of wrist circles and a set of bicep curls or tricep dips. This will give your wrists and forearms a break while still keeping your workout intensity high.
4. Active recovery between sets: Use wrist circles as an active recovery exercise between sets of other exercises. This will allow your main muscle groups to rest while keeping your body moving. It can also help prevent muscle stiffness and promote better circulation.
Remember to start with a comfortable range of motion and gradually increase the intensity as your wrists and forearms become stronger. Listen to your body and stop if you feel any pain or discomfort. Incorporating wrist circles