Kneeling Wrist Sinker

1. Starting Position:

   • Begin in a kneeling position on a soft surface. Make sure your knees are comfortably spaced apart.

   • Place your hands on the ground in front of you, shoulder-width apart, with your fingers pointing forward.

2. Hand Placement:

   • Ensure that your wrists are in line with your shoulders and your palms are flat on the ground.

   • Your fingers should be spread wide for better support.

3. Movement:

   • Slowly lean your body forward while keeping your arms straight.

   • As you lean, allow your body weight to shift onto your wrists.

   • You should feel a gentle stretch in your forearms and wrists. Make sure to keep your back straight during this movement to avoid straining.

4. Hold the Position:

   • Hold this position for 15-30 seconds, breathing deeply and relaxing your muscles.

   • Focus on feeling the stretch without discomfort or pain.

5. Return to Start:

   • Carefully shift your weight back to your knees, bringing your body back to the starting kneeling position.

6. Repetitions:

   • Repeat this exercise for 3-5 sets, allowing adequate rest in between each set.

Tips:

• If you're new to this exercise, start with smaller movements and gradually increase your range as you become more comfortable.

• Ensure your wrists are not in pain; if you feel discomfort, reduce the weight on your wrists or consult a fitness professional.