Wrist Circles
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
- Extend one arm in front of you at shoulder height, or rest your forearm on a table with your hand hanging off the edge.
- Make a loose fist or keep your fingers relaxed.
- Slowly draw the largest circle you can with your knuckles, moving through flexion, ulnar deviation, extension, and radial deviation in one smooth loop.
- 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
Tip
If you notice a “sticky” or tight spot in the circle, spend extra time slowly working through that zone. Tightness there is exactly what you are trying to address.
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
- Beginner: Gentle circles with a relaxed hand as described.
- Intermediate: Interlace your fingers and perform circles with both wrists simultaneously for coordinated mobility.
- Advanced: Perform wrist circles with fingers spread wide and full tension, or from a hands-on-floor quadruped position with body weight as load.