1. Starting Position:
- Begin in a kneeling position on a soft surface. Make sure your knees are comfortably spaced apart.
- Place your hands on the ground in front of you, shoulder-width apart, with your fingers pointing forward.
2. Hand Placement:
- Ensure that your wrists are in line with your shoulders and your palms are flat on the ground.
- Your fingers should be spread wide for better support.
3. Movement:
- Slowly lean your body forward while keeping your arms straight.
- As you lean, allow your body weight to shift onto your wrists.
- You should feel a gentle stretch in your forearms and wrists. Make sure to keep your back straight during this movement to avoid straining.
4. Hold the Position:
- Hold this position for 15-30 seconds, breathing deeply and relaxing your muscles.
- Focus on feeling the stretch without discomfort or pain.
5. Return to Start:
- Carefully shift your weight back to your knees, bringing your body back to the starting kneeling position.
6. Repetitions:
- Repeat this exercise for 3-5 sets, allowing adequate rest in between each set.
Tips:
- If you're new to this exercise, start with smaller movements and gradually increase your range as you become more comfortable.
- Ensure your wrists are not in pain; if you feel discomfort, reduce the weight on your wrists or consult a fitness professional.
