A gentle wrist mobility drill that moves both wrists through circles to warm your forearms and hands.

1. Stand or sit tall with your arms relaxed and elbows bent.
2. Make slow circles with both wrists in one direction.
3. Keep the movement smooth and controlled.
4. Reverse direction and circle both wrists the other way.

A finger mobility drill for both hands that trains finger control through several fist shapes.

1. Hold both hands up with wrists straight and fingers long.
2. Bend your fingertips into a hook, then straighten.
3. Make a full fist, then straighten your fingers.
4. Bend at the big knuckles into a flat fist, then open fully.
5. Move slowly through each shape for your reps.

A forearm rotation move that trains wrist control and forearm muscles.

1. Sit or stand tall with one elbow bent at 90 degrees by your side.
2. Keep your upper arm still and rotate your palm up.
3. Rotate your palm down with control.
4. Move slowly through a comfortable range for each rep.
5. Finish your reps, then switch arms.

A forearm stretch that targets the wrist flexors on one arm at a time.

1. Extend one arm in front of you, palm up.
2. Keep your elbow straight and gently pull your fingers back.
3. Hold the stretch and breathe slowly.
4. Release gently, then switch sides.

A forearm stretch that targets the wrist extensors on the top of your forearm.

1. Extend one arm in front with your palm down.
2. Use your other hand to gently bend your wrist down.
3. Keep your elbow straight and hold while breathing slowly.
4. Release slowly, then switch sides.

An isometric wrist drill that trains your wrist extensors without moving the joint.

1. Sit or stand with forearms supported and palms facing down.
2. Place the backs of both hands under a fixed surface.
3. Press your knuckles upward into the surface without moving your wrists.
4. Hold the effort and breathe, then relax.

A one-arm wrist hold that trains your wrist flexors without moving the joint.

1. Sit or stand with one forearm supported, palm facing up.
2. Bend your wrist slightly toward you and press into your other hand.
3. Match the pressure so your wrist does not move.
4. Hold and breathe steadily, then relax.
5. Switch arms and repeat.

A slow lowering wrist extension that trains the forearm muscles on the back of your arms.

1. Sit with forearms supported, palms down, wrists just past the edge.
2. Lift both hands so your knuckles point up.
3. Slowly lower both hands until your wrists bend down.
4. Return to the top with control and repeat.

A slow lowering wrist curl that trains your forearms and wrist flexors.

1. Sit with both forearms supported and palms facing up.
2. Let your hands hang just past the edge.
3. Curl both wrists up to start each rep.
4. Lower your hands slowly until your wrists extend.
5. Reset and repeat with control.

A side-to-side wrist move that trains forearm control and wrist mobility.

1. Sit or stand with one forearm supported and palm facing down.
2. Keep your forearm still and let your hand hang past the edge.
3. Move your wrist toward your thumb side with control.
4. Move your wrist toward your pinky side with control.
5. Finish your reps, then switch sides.

A simple finger opening move that trains the muscles on the back of your hands and forearms.

1. Hold both hands in front of you with relaxed wrists.
2. Make loose fists with your thumbs outside.
3. Open your hands and spread your fingers wide.
4. Pause briefly, then return to loose fists.
5. Repeat for the set.

A gentle self-massage for your wrist and forearm to ease tension and improve body awareness.

1. Sit or stand tall and rest one forearm in your other hand.
2. Use your thumb to press gently around the wrist and forearm.
3. Hold steady pressure on tender spots and breathe slowly.
4. Make small circles or strokes without forcing the joint.
5. Switch wrists, or repeat where you need more time.