Wrist Mobility
Wrist mobility is a warm-up sequence of wrist positions done on the floor, leaning lightly into the hands in each one. It prepares the wrists and forearms for exercises that put weight through the hands, such as push-ups, planks and handstands.
Also called: Wrist Prep, Wrist Warm-Up, Wrist Mobility Routine, Wrist Mobility Drills · Equipment: stretching · Pattern: isolation
Step by step
- Kneel on the floor with your hands flat in front of you, shoulder-width apart.
- Finger pulses: with palms down, press through the fingers so the heels of the hands lift slightly, then release; repeat.
- Palm pulses: rock your weight into the heels of your hands and release; repeat.
- With palms planted, rotate the hands side to side, then turn the elbows forward and back.
- Turn your hands so the fingers point sideways and lean gently into the stretch, then turn them to point back towards your knees.
- Repeat the backward-facing position with the palms facing up.
- Finish with elbow rotations with the fingers pointing back, then a forward-facing wrist stretch.
- Move slowly and lean into each position only as far as is comfortable, a few breaths each.
- Move slowly into each position
- Lean only as far as is comfortable
- Fingers spread, palms flat
- A few breaths in each position
- Both hands evenly
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Forearm flexors | Prime mover | D |
| Forearm extensors | Prime mover | D |
| Brachioradialis | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Rushing through the positions
Fix: Spend a few slow breaths in each position before moving on.
Forcing the stretch
Fix: Lean in only as far as is comfortable and build range over sessions.
Hands cupped off the floor
Fix: Spread your fingers and press the whole palm into the floor.
Shoulders slumping
Fix: Keep your arms straight and shift your body over your hands.
What the research says
General fitness
- Warming up — A meta-analysis found warming up improved performance in about four in five of the outcomes studied.
- Upper-body warm-ups — A systematic review found upper-body warm-up effects depend on the type and dose used. No study has tested wrist-prep sequences directly.
- Duration — Move opens each Phase One session with 2–5 minutes of wrist mobility. There is no research on the best duration.
Log the wrist mobility in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.