Alternating Palm to Shift Fist Wrist

Setup

• Begin in a quadruped position (all fours) on a mat.

• Ensure your hands are placed directly underneath your shoulders and your knees are under your hips.

• Keep your palms flat against the mat initially.

Movement

• From the quadruped position, begin to gently shift your weight forward and backward.

• As you rock forward, focus on feeling a gentle stretch in the wrist extensors. As you rock back, feel the stretch travel through the wrist flexors.

• Maintain a neutral spine throughout the entire movement.

• Keep your core engaged to stabilize your torso.

• In this specific variation, you will alternate your hand position from a flat palm to a fist, focusing on mobility and joint health.