Wrist circles are a simple but effective way to warm up the wrist joint and maintain its range of motion. Performing them regularly helps prevent stiffness from keyboard work and prepares the wrists for loaded positions like front rack, push-ups, and handstands.

Setup

  1. Extend one arm in front of you at shoulder height, or rest your forearm on a table with your hand hanging off the edge.
  2. Make a loose fist or keep your fingers relaxed.
  3. Slowly draw the largest circle you can with your knuckles, moving through flexion, ulnar deviation, extension, and radial deviation in one smooth loop.
  4. Complete all reps in one direction, then reverse.

Coaching Cues

What to feel:

  • A gentle stretch at each extreme of the circle (especially extension and flexion)
  • Smooth, fluid motion without clicking or catching

Common mistakes:

  • Moving too fast — speed hides restrictions; go slowly enough to feel every part of the range
  • Making tiny circles — aim for the biggest controlled circle possible
  • Moving the entire forearm instead of isolating the wrist joint

Video and animated demos coming soon.

Programming

Parameter Recommendation
Reps 10 circles per direction, per hand
Sets 1-2
Frequency Daily, multiple times per day if desk-bound
When to do it Warm-up, desk breaks, pre-workout

Progressions

  1. Beginner: Gentle circles with a relaxed hand as described.
  2. Intermediate: Interlace your fingers and perform circles with both wrists simultaneously for coordinated mobility.
  3. Advanced: Perform wrist circles with fingers spread wide and full tension, or from a hands-on-floor quadruped position with body weight as load.