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:
- Sit tall and extend your arms in front of you or rest elbows on your desk.
- Make a gentle fist and circle the wrists slowly in one direction, then reverse.
- Optional: interlace fingers and circle the hands together for a slightly different feel.
- 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
