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A Zenbody practice · Nº 13

Wrist and forearm release

For the middle of the work day. Loosens the wrists and forearms after time at a keyboard.

8 movements · about 6 minutes · standing to kneeling · no equipment

The sequence

1
Wrist Circles
30s
2
Palm Turns
30s
3
Prayer Stretch
45s
4
Palm-Up Wrist Stretch
45s left
5
Palm-Up Wrist Stretch
45s right
6
Palm-Down Wrist Stretch
45s left
7
Palm-Down Wrist Stretch
45s right
8
Tabletop Wrist Stretch
45s

The movements

Wrist Circles, standing position

Wrist Circles

30s

Slow, round circles. Both directions.

  1. Let your arms hang, or rest your forearms on a desk.
  2. Make loose fists, or keep your fingers relaxed.
  3. Circle both wrists slowly, drawing the widest circle you can.
  4. Halfway through, reverse the direction.

Easier: Rest your forearms on a table if holding them up gets tiring. One wrist at a time if both together feels awkward.

Palm Turns, standing position

Palm Turns

30s

Turn palms up, then down. Slow.

  1. Bend your elbows to about ninety degrees and tuck them into your sides.
  2. Start with your palms facing up, hands relaxed.
  3. Slowly turn both palms down, then back up.
  4. Keep going, letting the turn come from your forearms.

Easier: Rest your elbows on a desk or the arms of a chair. One arm at a time if that is easier to feel.

Prayer Stretch, standing position

Prayer Stretch

45s

Palms together. Lower your hands.

  1. Press your palms together in front of your chest, fingers pointing up.
  2. Keep your palms flat against each other.
  3. Lower your hands toward your waist, letting your elbows lift out to the sides.
  4. Stop where you feel a gentle stretch and hold.
Where you feel itInside of the wristsInner forearms

Easier: Press your fingertips together instead of full palms for less intensity. One hand at a time, easing the fingers back gently with the other.

Palm-Up Wrist Stretch, standing position

Palm-Up Wrist Stretch

45s each side

Palm up. Ease the fingers back.

  1. Reach one arm straight out in front of you, palm facing up.
  2. Let your fingers point down toward the floor.
  3. With your other hand, gently ease the fingers back toward your body.
  4. Keep the arm straight and hold where the stretch is mild.
Where you feel itInner forearmFront of the wrist

Easier: Bend the elbow slightly if a straight arm is too much. Press the palm flat on a wall, fingers pointing down, and lean in.

Palm-Down Wrist Stretch, standing position

Palm-Down Wrist Stretch

45s each side

Palm down. Ease the hand down.

  1. Reach one arm straight out in front of you, palm facing down.
  2. Let your hand relax so the fingers point toward the floor.
  3. With your other hand, gently ease the back of the hand toward your body.
  4. Keep the arm straight and hold where the stretch is mild.
Where you feel itTop of the forearmBack of the wrist

Easier: Bend the elbow a little to soften it. Press the back of the hand on a wall, fingers pointing down, and lean in.

Tabletop Wrist Stretch, kneeling position

Tabletop Wrist Stretch

45s

Fingers back. Sink toward your heels.

  1. Come onto all fours, hands under your shoulders.
  2. Turn both hands so your fingers point back toward your knees.
  3. Press your palms flat and slowly shift your weight back toward your heels.
  4. Stop where you feel a gentle stretch and hold.
Where you feel itInside of the wristsInner forearms

Easier: Keep more weight in your knees to lighten the load on your wrists. Do it at a desk instead: palms flat, fingers pointing back toward you, lean away gently.

More practices

Desk reset

Short on purpose. Worth taking more than once a day.

about 3 min · 6 movements · standing

Bring those shoulders back

Strength work for the upper back, the kind that moves posture.

about 4 min · 7 movements · standing to floor

Ankle rocks

For stiff ankles, before you put weight on them.

about 6 min · 10 movements · standing to kneeling

All twenty practices

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Wrist and forearm release · 6 min