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Stiff or sore wrists? Try this:

Seated Wrist Circles and Clenches

Wrist circles and gentle clenches are a mobility exercise for the hands and wrists. The goal is to move the joints through comfortable ranges and wake up the muscles after repetitive keyboard or mouse work.

Key Body Areas:
Forearms
Wrists
Hands
How to Do Seated Wrist Circles and Clenches:
  1. Sit tall and extend your arms in front of you or rest elbows on your desk.
  2. Make a gentle fist and circle the wrists slowly in one direction, then reverse.
  3. Optional: interlace fingers and circle the hands together for a slightly different feel.
  4. Finish with gentle clenches: make a fist for 3-5 seconds, then spread fingers wide for 3-5 seconds. Repeat 3-5 times.
Modifications for Seated Wrist Circles and Clenches:
  • decreaseMake the motions smaller.
  • increaseAfter circling, interlace your fingers and 'wave' your wrists (moving through flexion and extension).
Type: passive StretchDifficulty: beginnerPosition: seatedMuscles Stretched:Forearm Flexors Forearm Extensors Hands
Standing Hamstring Stretch

👋 Not sure where to begin?

Let me guide you in real time with one of my free follow-along stretch videos. Perfect if you just want to move, loosen up and feel better without piecing individual stretches together.

❤️ Feedback from my community

"I love using this as a cool down. I have definitely noticed an increase in my flexibility. Thank you!"

~ Amy Holdridge

"This video was perfect, beautifully done, thank you! The backdrop is unreal!"

~ apb9869

"Thanks so much for this great standing stretch! I’m in a hotel and don’t have a yoga mat and don’t want to sit on the floor. This was perfect! ❤"

~ Emily Rodriguez

"Your videos have helped me improve on my fitness and stretches. Plus I enjoy them as your instructions are clear and help me to ensure I'm using my breath correctly to achieve my exercises. 😍 I just love your work outs. Thank you 🤗🥳👍🏾"

~ Lorna Miller

"By day i'm a fire alarm electrician using my hands and tools... Past 5 years have had 3 hand operations of pins and plates and am in 24/7 chronic pain. Thank you Thank you so much this video"

~ Diloné Dojo

"Thanks Amy I so enjoy your stretches and that view is so amazing. :) I do your routines after an at home weights session and anytime I feel really stressed and need to release tension. :)"

~ Nadja Colovatti

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Seated Wrist Circles and Clenches ~ Move with Amy