How to do Kneeling Wrist Extension Circles
On the floorFlowing movementBeginner
Kneeling Wrist Extension Circles is a on the floor flowing stretch for your forearms, hands and shoulders.
Step by step
- 1Start on your hands and knees, hands under your shoulders and fingers pointing forward.
- 2Spread your fingers out nice and wide.
What you should feel
Let the weight roll gently around your wrists.
Form tips
- Press the whole palm down, especially the base of the fingers. Arms straight, shoulders over the wrists. Big, slow, even circles.
- Keep your palms soft and flat.
- Breathe slowly… small circles are fine.
Make it easier
If your wrists are tender, keep the circles small and the weight light.
Coming out of it
Let the circles slow… and come to stillness.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Kneeling Wrist Extension Circles with a coach
In BendEase, a voice coach talks you into Kneeling Wrist Extension Circles, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your forearms and hands.
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