Starting Position:
1. Begin in a kneeling position on a soft surface, such as a yoga mat or carpet.
2. Place your hands on the ground in front of you, shoulder-width apart, forming a stable base.
3. Your knees should be directly underneath your hips, and your back should be straight.
Movement Instructions:
1. Fist Position: Make a fist with both hands. Your thumbs should wrap around the outside of your fingers.
2. Circle Movement:
- Start by lifting your right fist off the ground.
- Begin to make small circles with your fist in a clockwise direction.
- Keep your arm straight and only move from the shoulder.
- Complete 5-10 circles in the clockwise direction.
3. Reverse Direction:
- After completing the circles clockwise, switch to counterclockwise.
- Make another 5-10 circles in the opposite direction.
4. Switch Arms:
- Repeat the same circular motions with your left fist, ensuring to complete both clockwise and counterclockwise circles.
5. Finish Position:
- After completing the exercise for both arms, return to the starting position with both hands resting on the ground.
Tips:
- Maintain a steady breathing pattern throughout the exercise.
- Focus on controlled movements to avoid strain.
- Ensure your core is engaged to maintain stability.
This exercise helps improve wrist flexibility and may assist in preventing stiffness and discomfort.
