Seated Wrist Rotation

Seated Wrist Rotation for Forearms

Positioning:

1. Sit Comfortably: Find a comfortable seated position on the floor, keeping your back straight. You can sit cross-legged or in a simple seated position with your legs extended in front of you.

2. Hand Position: Place your hands together in a prayer position at the center of your chest. Your palms should be touching, with your fingers pointing upwards.

Movement:

1. Wrist Rotation: Begin by slowly rotating your wrists outward, keeping your elbows close to your body. Make sure to move from the wrists, not the forearms.

2. Complete a Circle: Move your wrists in a circular motion, turning them clockwise for several repetitions, then switch to counterclockwise.

3. Breathe: Inhale deeply as you rotate your wrists and exhale as you return to the starting position.

4. Repetitions: Aim for about 8-10 rotations in each direction.

Tips:

• Keep your shoulders relaxed and avoid tensing them.

• Focus on a smooth and controlled movement to increase flexibility and reduce tension in your forearms.

• If you feel any discomfort, reduce the range of motion gradually.

Conclusion:

Finish the exercise by returning your hands to the prayer position at your chest, taking a moment to breathe before lowering your hands to your knees.