Videos
Instructions
- Start on all fours with your hands placed directly under your shoulders.
- Spread your fingers wide and keep your palms flat on the floor.
- Shift your body weight slowly in a circular motion over your wrists.
- Move clockwise for the desired number of circles, then repeat counterclockwise.
Technical tips
- Keep your movements slow and controlled.
- Do not let your palms lift off the floor.
- Maintain a neutral spine throughout the exercise.
- Avoid collapsing your shoulders; keep them stable.
Breathing tips
- Breathe in gently as you shift forward.
- Exhale slowly as you shift back.
- Maintain steady breathing throughout the circles.
Medical restrictions
- Avoid if you have acute wrist injuries.
- Consult a doctor if you suffer from chronic wrist pain or arthritis.
- Stop if you feel sharp pain or numbness in the hands.
Description
Quadruped Wrist Circles are a gentle mobility exercise designed to improve wrist flexibility, joint health, and circulation. Performed in a quadruped position, this exercise helps prepare the wrists for weight-bearing activities such as push-ups, yoga poses, or strength training. By moving the body in controlled circular motions over the wrists, the exercise increases synovial fluid circulation, reduces stiffness, and enhances range of motion. This makes it especially useful for athletes, fitness enthusiasts, and office workers who spend long hours typing or using their hands. Regular practice of Quadruped Wrist Circles can also contribute to injury prevention by strengthening the connective tissues and improving proprioception in the wrists. As a low-impact, beginner-friendly movement, it can be included in warm-ups, cool-downs, or rehabilitation programs. It requires no equipment, making it easy to perform anywhere, from the gym to the home or even at the office. Whether you are preparing for a workout, relieving tension after repetitive wrist use, or simply maintaining healthy joints, this exercise is a simple and effective choice.
What are Quadruped Wrist Circles good for?
Quadruped Wrist Circles are good for improving wrist mobility, increasing joint flexibility, and reducing stiffness. They prepare the wrists for weight-bearing exercises like push-ups and yoga poses.
How often should I do Quadruped Wrist Circles?
You can safely perform Quadruped Wrist Circles daily, especially as part of a warm-up or cool-down. They are low-impact and effective for maintaining wrist health.
Do Quadruped Wrist Circles help prevent wrist injuries?
Yes, Quadruped Wrist Circles can help prevent wrist injuries by improving flexibility, enhancing blood flow, and strengthening connective tissues around the joint.
Can I do Quadruped Wrist Circles if I have wrist pain?
If you experience mild stiffness, Quadruped Wrist Circles may help. However, if you have sharp pain, inflammation, or a diagnosed injury, consult a healthcare professional before performing this exercise.