Kneeling Fist Circle Stretch

Starting Position:

1. Begin in a kneeling position on a soft surface, such as a yoga mat or carpet.

2. Place your hands on the ground in front of you, shoulder-width apart, forming a stable base.

3. Your knees should be directly underneath your hips, and your back should be straight.

Movement Instructions:

1. Fist Position: Make a fist with both hands. Your thumbs should wrap around the outside of your fingers.

2. Circle Movement:

• Start by lifting your right fist off the ground.

• Begin to make small circles with your fist in a clockwise direction.

• Keep your arm straight and only move from the shoulder.

• Complete 5-10 circles in the clockwise direction.

3. Reverse Direction:

• After completing the circles clockwise, switch to counterclockwise.

• Make another 5-10 circles in the opposite direction.

4. Switch Arms:

   • Repeat the same circular motions with your left fist, ensuring to complete both clockwise and counterclockwise circles.

5. Finish Position:

   • After completing the exercise for both arms, return to the starting position with both hands resting on the ground.

Tips:

• Maintain a steady breathing pattern throughout the exercise.

• Focus on controlled movements to avoid strain.

• Ensure your core is engaged to maintain stability.

This exercise helps improve wrist flexibility and may assist in preventing stiffness and discomfort.