Wrist rocks

Move of the week: warm up for yoga & strength training with wrist rocks

Posted by for Workouts

Welcome to our weekly Move of the Week series. Every Monday, we’ll be sharing with you one of our favourite exercises – how to do them, what muscles they work and why they should be a regular part of your workout regime. This week: wrist rocks. 

You’ve mobilised your shoulders, opened up your hips and activated your glutes, but when do you ever spend time warming up your wrists? It’s a common oversight, but our wrists take on a lot of load whether we’re pushing through our hands in downward facing dog or holding heavy weights. 

Using exercises like wrist rocks are important to shake out the stiffness in the joint before putting them under pressure, just as you do with any other body part. 

What are wrist rocks?

Wrist rocks are done in an all-fours position, rocking the weight back and forth over the hands. 

This exercise is great because:

It improves range of motion: working through deep stretches. 

It can be done anytime: it’s brilliant to do pre-workout but also a good way to shake out the wrists while typing. 

It can improve workout performance: by increasing mobility and reducing pain. 

What muscles do wrist rocks work?

Wrist rocks mainly target: 

  • Wrists 
  • Hands 
  • Forearms 
  • Shoulders

    How to do wrist rocks 

    1. Begin in an all-fours position on the floor with your wrists directly under your shoulders and hips over your knees. 
    2. Spread the fingers wide and tuck your toes under. 
    3. Slowly lean forwards so your shoulders come over your wrists towards the end of your fingers.
    4. When you feel a stretch, hold for a few seconds then rock back so your glutes come towards your heels. 
    5. Repeat. 

    For more exercise tips, sign up to the Strong Women Training Club

    Images: Stylist

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    Chloe Gray

    Chloe Gray is the senior writer for stylist.co.uk's fitness brand Strong Women. When she's not writing or lifting weights, she's most likely found practicing handstands, sipping a gin and tonic or eating peanut butter straight out of the jar (not all at the same time).

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