1. Begin by standing or sitting comfortably with your arms by your sides or on a stable surface if seated.
2. Make a tight fist with both hands.
3. Without moving the rest of your arm, rotate your fists clockwise at your wrists, focusing on a full range of motion.
4. Hold each rotation for 10-15 seconds.
5. After completing the clockwise rotations, switch to rotating your fists counterclockwise.
6. Continue alternating between clockwise and counterclockwise rotations for 5-10 repetitions each.
7. Aim for 1-3 sets, ensuring you do not strain your wrists during the exercise.
8. This exercise is designed to improve mobility and flexibility in the wrist joint and help strengthen the muscles in the forearms.
Remember to keep the rest of your arm stable and isolate the rotation to just your wrist to maximize the effectiveness of the exercise. If you feel any pain or discomfort, stop the exercise and consult a professional.
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