Quadruped Wrist Rock
oec:quadruped-wrist-rock
A dynamic quadruped mobility drill that gently loads and stretches the wrists and forearms through controlled forward and backward rocking.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: wrist rocks, kneeling wrist rock, quadruped wrist stretch
How to do it
Setup
- Start on your hands and knees in a quadruped position on a firm surface or exercise mat.
- Place your hands directly beneath your shoulders with fingers spread wide and pointing straight forward.
- Keep your knees directly under your hips and your spine in a neutral, relaxed alignment.
Movement
- Keep the palms and finger pads firmly pressed into the floor with arms straight.
- Slowly shift your body weight forward so your shoulders move past your wrists, increasing wrist extension until a gentle stretch is felt in the forearms.
- Pause briefly at the end of your comfortable range.
- Gently rock your hips and torso backward to relieve the tension and return to the starting position.
Breathing
Breathe smoothly and continuously, exhaling as you rock forward into the stretch and inhaling as you rock back.
Cues
- Root the palms
- Elbows locked
- Move smoothly without forcing
Common faults
- Heels of the hands peeling off the floor
- Keep the base of the palms glued to the ground and limit the forward range of motion.
- Bending the elbows during the forward rock
- Maintain straight arms so the movement occurs at the wrist joint rather than compensating at the elbow.
- Forcing into sharp joint pain
- Shift only as far forward as comfortable; back off immediately if you feel joint pinching.
Safety
- Avoid aggressive loading if you have acute wrist pain, carpal tunnel syndrome, or a recent sprain.
Muscles
Joints
- Wrist: Extension, Flexion
Details
- Movement
- Mobility drill, Stretch
- Modality
- Mobility, Flexibility, Rehabilitation
- Mechanics
- isolation
- Force
- not applicable
- Laterality
- bilateral
- Kinetic chain
- closed
- Level
- beginner
- Equipment
- None
- Record
- Repetitions; or Duration
- Load
- none
Sources
- wger: Wrist rocks, by nalhilal (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.