Videos
Instructions
- Start in a kneeling or standing position with hands clasped together in front of your chest.
- Press palms together and begin moving the wrists in a circular motion while keeping the hands connected.
- Complete several controlled rotations clockwise.
- Reverse direction and complete the same number of counterclockwise rotations.
Technical Tips
- Maintain light pressure between the palms to activate wrist movement.
- Keep the motion slow and controlled to maximize joint mobility.
- Avoid letting the elbows flare out; keep them close to the body.
Breathing Tips
- Inhale slowly at the start of the motion.
- Exhale steadily as you complete the wrist circle.
- Maintain a calm, rhythmic breathing pattern throughout.
Medical restrictions
- Recent wrist fractures
- Severe carpal tunnel syndrome
- Acute wrist tendinitis
Hand to Hand Wrist Circles is a low-impact, mobility-enhancing exercise designed to improve the range of motion and flexibility of the wrist joints. Commonly used in warm-up routines across fitness, calisthenics, yoga, and functional training disciplines, this movement involves controlled circular motions performed by clasping the hands and rotating the wrists together. It is especially beneficial for individuals who engage in upper body workouts, typing, or repetitive wrist movements, helping to reduce stiffness and prevent overuse injuries. Ideal for beginners and advanced users alike, this bodyweight drill requires no equipment, making it a convenient addition to any routine whether performed standing, kneeling, or seated. Hand to Hand Wrist Circles promote joint lubrication, enhance neuromuscular coordination, and prepare the wrists for load-bearing tasks. It is also suitable for rehabilitation purposes and can be included in injury prevention programs. This exercise supports long-term joint health by encouraging movement through the full range of wrist articulation.
What are Hand to Hand Wrist Circles good for?
Hand to Hand Wrist Circles are effective for improving wrist mobility, reducing stiffness, and preparing the joints for physical activity. They're ideal as a warm-up or part of a mobility routine.
Can I do Hand to Hand Wrist Circles every day?
Yes, Hand to Hand Wrist Circles are low-impact and safe for daily practice, especially for individuals looking to maintain or improve wrist flexibility and joint health.
Are Hand to Hand Wrist Circles suitable for beginners?
Absolutely. This exercise is simple, equipment-free, and perfect for beginners looking to improve wrist mobility or include a warm-up movement before upper body workouts.
Do Hand to Hand Wrist Circles help with wrist pain?
Hand to Hand Wrist Circles can help alleviate mild wrist stiffness and promote joint health, but individuals with chronic pain or injury should consult a professional before performing them.
What muscles do Hand to Hand Wrist Circles target?
Hand to Hand Wrist Circles primarily target the forearms, particularly the flexors and extensors, by enhancing joint mobility and muscular control around the wrist.