Kneeling Reverse Palm Nudge
Gently stretch & improve wrist flexibility with the Kneeling Reverse Palm Nudge. Perfect for desk workers & anyone needing forearm relief.
The Kneeling Reverse Palm Nudge mainly works the forearms, with help from the shoulders and traps. No equipment needed: it uses just your bodyweight.
Kneeling Reverse Palm Nudge Muscles Worked
Primary
Inner Forearm (wrist flexors)
Secondary
Front Shoulder (anterior deltoid); Upper Traps (trapezius, upper fibers)
Kneeling Reverse Palm Nudge Variations and Alternatives
How to do the Kneeling Reverse Palm Nudge
Begin by assuming a kneeling position on the floor with your butt resting on your heels.
Place your hands on the floor in front of you with palms facing up and fingers pointing toward your knees.
Make sure your elbows are straight, and gently shift your body weight forward to apply slight pressure on the wrists and forearms. This pressure should cause a gentle stretch along the inner forearms.
Hold the position for a set amount of time, keeping the pressure constant but comfortable, ensuring not to overstretch or cause pain.
Release the pressure by sitting back on your heels and relax your arms.
Repeat the stretch for the desired number of repetitions and sets.
This stretching exercise can help improve flexibility in the wrists and forearms and can also be beneficial for those who perform activities that require extensive use of the wrists or are looking to prevent wrist strain. Remember to keep your movements gentle and controlled to avoid any undue stress on the joints.
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Kneeling Reverse Palm Nudge FAQs
What muscles does the Kneeling Reverse Palm Nudge work?
The Kneeling Reverse Palm Nudge mainly works the forearms, with help from the shoulders and traps. The main muscles are the wrist flexors.
What equipment do you need for the Kneeling Reverse Palm Nudge?
None. The Kneeling Reverse Palm Nudge is a bodyweight exercise, so you can do it anywhere.
What are some Kneeling Reverse Palm Nudge variations and alternatives?
Similar exercises include the Finger Flexor Stretch, Forearm Stretch Version IV, Kneeling Finger Pulse and Kneeling Fist Circle Stretch.
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