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 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.

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.

An isometric wrist extension hold that trains the wrist and forearm extensors on both sides.

1. Sit with both forearms under a table, palms facing down.
2. Keep your wrists straight and elbows close to your sides.
3. Press the backs of both hands up into the table without moving them.
4. Hold steady and breathe for the set time.
5. Ease off slowly and relax your hands.

An isometric wrist flexion hold that trains the forearm flexors without moving the wrists.

1. Sit with forearms supported and palms up under a firm surface.
2. Keep your wrists straight and fingers relaxed.
3. Press your palms upward into the surface without letting your wrists move.
4. Hold for the set time and breathe steadily, then relax.