Kneeling Fist to Palm Switch

1. Starting Position:

   • Begin in a kneeling position on a soft surface, like a mat or carpet.

   • Place your knees hip-width apart and your feet flat on the ground behind you.

   • Lean slightly forward, placing your hands on the ground in front of you, with your fingers pointing towards your body.

2. Fist Position:

   • Curl your fingers into a fist so that only your knuckles are touching the ground. Your elbows should be bent at about a 90-degree angle.

3. Switch to Palm Position:

   • Slowly transition from the fist position to a flat palm position. Straighten your fingers outwards, ensuring your wrists stay aligned with your shoulders.

   • Your elbows will still be bent, and your body should be stable.

4. Return to Fist Position:

   • Reverse the movement by curling your fingers back into a fist.

   • Maintain control and stability, keeping your core engaged.

5. Repetitions:

   • Alternate between the fist and palm positions for 10-15 repetitions or as long as comfortable.

   • Focus on maintaining proper form throughout the exercise.

6. Breathing:

   • Inhale as you lower into the palm position and exhale as you return to the fist position.

7. Cool Down:

   • After completing your repetitions, take a moment to stretch your wrists and arms gently to prevent stiffness.

Notes:

• Keep your movements slow and controlled to avoid straining your wrists.

• Ensure that your core is tight throughout the exercise to maintain stability.