Wrist Circle
oec:wrist-circle
A dynamic mobility exercise that moves the wrists through full active circumduction to warm up the joint and surrounding musculature.
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 Circles, Wrist Roll, Wrist Rolls, Wrist Rotations
How to do it
Setup
- Stand or sit upright with your shoulders relaxed and elbows bent at roughly ninety degrees in front of your body.
- Bring your hands in front of you, either closing them into gentle fists or leaving the fingers relaxed.
Movement
- Slowly trace a complete circle with your hands by moving strictly at the wrist joints through flexion, deviation, and extension.
- Complete the desired repetitions or duration in one direction.
- Reverse the movement and circle in the opposite direction for an equal duration or rep count.
Breathing
Breathe continuously and evenly throughout the rotations.
Cues
- Draw the biggest circle you comfortably can.
- Keep your forearms and elbows quiet.
- Move smoothly without rushing the corners.
Common faults
- Moving from the elbows or shoulders rather than isolating the wrists.
- Keep your forearms stabilized in space and direct all motion through the wrist joint.
- Speeding through the movement and cutting off end ranges.
- Slow down the tempo to actively explore the full perimeter of your comfortable range of motion.
Safety
- Avoid aggressive end ranges or snapping motions if you experience wrist impingement or sharp discomfort.
Muscles
Joints
- Wrist: Circumduction
Details
- Movement
- Mobility drill
- Modality
- Mobility, Flexibility
- Mechanics
- isolation
- Force
- not applicable
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- None
- Record
- Repetitions; or Duration
- Load
- none, not applicable
Sources
- wger: Wrist circles, by Awlex (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.