Don’t forget to perform these wrist warm-up exercises before your intense workouts!

It’s okay to prep the bigger muscles of your body before high-intensity workouts, but you also need to pay attention to the smaller muscles like wrists.
Woman working out
Wrist warm-up exercises to do before any intense workouts! Image Courtesy: Shutterstock
Purvi Kalra Updated: 29 Nov 2022, 11:16 am IST
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Well, it goes without saying that one needs to do some warm-up before performing intense workouts. However, we tend to focus a lot on strengthening our big muscles and joints while the smaller joints like wrists get ignored. Can you even imagine lifting heavy weights and doing all those fancy arm balances if your wrists are not that strong? Of course not! Our wrists are responsible for stabilizing and supporting significant loads in unlikely positions during workouts. So, whether you are looking to lift heavy dumbbells, or you wish to stabilize a headstand walk or do a turnover, your wrists need to be properly prepped and primed. So, wrist warm-up exercises are extremely essential prior to your workout.

If you feel bewildered thinking about where to start, then we have some good news for you. Recently, Shynee Narang, a certified yoga instructor, took to her social media to share some wrist warm-up exercises for gym goers and weight lifters.

Wrist warm-up exercises to do before a workout

Here are 10 warm-up exercises for your wrist to help you ace your workout:

1. Wrist rotations

For this, perform clockwise and anti-clockwise rotations (15-20 times on each side).

Wrist warm up exercises
Wrist warm exercises to avoid injuries during workout. Image Courtesy: Freepik

2. Up and down movement

To perform this exercise, keep your fingers and elbows straight, and do up and down movements (15-20 times).

Also Read: 5 reasons why you MUST wear a wristband while lifting weights

3. Side to side

You can proceed further in a sequence by keeping your fingers and elbows straight and perform side to side motions (15-20 times).

4. Up down (palms facing the face)

To do this warm-up exercise right, you have to keep your fingers and elbows straight and do up-and-down motions with your palms facing the face.

5. Circular movement

Again, stay in the same position as before by keeping your fingers and elbows straight and moving your hands in a circular motion with your palms facing out.

6. Table top position

Use your body to form a table with your fingers pointing forward. Your shoulders and wrists should be parallel in one line, and your hips and knees should also be in one line. You must comfortably put weight on your palms and hold.


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7. Table top position (clockwise and anti-clockwise)

Stay in the same tabletop position and perform clockwise and anticlockwise motions in big circles. (10 on each side).

8. Table top position (shifting weight)

Hold the earlier tabletop position, and perform this variation by shifting weight side to side with fingers pointing out.

Again, you may perform a variation in the shifting weight exercise by keeping your fingers pointing.

Also Read: Don’t miss out on cool down exercises after a workout. Here’s why

9. Table top position (back of arms on the mat)

Continue staying in the same posture, place the back of your palms on the mat, push your hips back and hold for as long as possible.

You can do a variation by keeping your fingers pointed towards the knees while pushing your hips back and holding them for as long as possible.

10. Downward dog holds

Get in a downward dog position, and lift your fingers from the ground while keeping your fingers straight.

Check out the video right here!

Caution: Make sure to check with your fitness trainer before incorporating these exercises in your workout regimen!

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About the Author

After testing her skill-set in the field of management and marketing, Purvi Kalra is exploring the world of turning thoughts to words. Her penchant for writing stems for being an avid reader all her life. Her work drives her to be better every day. ...Read More

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