Exercise Tutorial: Wrist Rotations
Revised by Stephanie Zaban (Registered Kinesiologist & Masters of Kinesiology)Table of Contents
What Are Wrist Rotations
Wrist Rotations are an excellent movement that takes the wrist joint through a wide range of motions. Wrist Rotations can aid in increasing mobility, preventing injuries, and improving blood flow to the active muscles. Additionally, Wrist Rotations are simple to do and are great as a warmup before exercises such as the Front Squats, Overhead Press, and Push ups.
How to Do Wrist Rotations
Wrist Rotations are a simple movement to learn, and require little to no equipment to perform depending on the variation that you choose. Begin by extending your arms straight out in front of you. Close your hands into a fist, begin rotating your wrist outwards in a circular motion. Start slowly in a small circle, then gradually Increase the range of motions as you go. Repeat for 10–15 secs and the switch direction of rotation.
Benefits of Wrist Rotations
Wrist Rotations can be very beneficial when used as a warm-up because it takes your wrist through its full range of motion. Wrist Flexion, Extension, Ulnar deviation, and Radial deviation are all movements that are performed as you do rotate the wrist. This movement is not only effective for loosening up tight wrists, but also increases blood flow to the forearms and active muscles, preparing you to move optimally.
Why Would You Do Wrist Rotation
Wrist Rotations are useful when you want to warm-up and increase wrist mobility before attempting an exercise that takes your wrist out of a neutral position. Front Squats for example can be very uncomfortable if you have a tight wrist. Doing wrist rotations as well as movements to loosen up the mid/upper back can help you better get into a front rack position. Performing wrist rotations will also help to reduce the risk of injury to the wrist, as we are preparing the muscles, tendons and ligaments for movement.
