Sitting Wrist Rotation on a Chair

Positioning

1. Sit Comfortably: Begin by sitting upright in the center of the chair with your feet flat on the ground, shoulder-width apart.
2. Hands Position: Bring your elbows to your sides and bend your arms at a 90-degree angle. Your forearms should be parallel to the ground.
3. Hold the Pose: Your hands should be in front of your chest with palms facing each other or slightly raised, as if holding an imaginary object.

Movement

1. Start Rotation: Slowly rotate your wrists outward so that your palms face upward. Make sure to keep your elbows close to your body.
2. Complete the Motion: Next, rotate your wrists back inward until your palms face downward.
3. Repeat: Perform this rotation for 10 to 15 repetitions, ensuring that the movements are controlled and steady.
4. Control Your Breathing: Inhale as you rotate your wrists outward and exhale as you return to the starting position.

Tips

- Keep your back straight and avoid slouching during the exercise.
- If you experience any discomfort, slow down the movement or stop if needed.
- Focus on the rotation of the wrists; your elbows and upper arms should remain stationary.