Wrist Circles

Wrist Circles


This exercise involves rotating the wrists in circular motions to improve flexibility and mobility in the wrists and hands. It can also help to reduce stiffness and pain in the wrists.

Muscle Group

Equipment Required

Wrist Circles Instructions

  1. Start by standing or sitting with your back straight and your arms extended in front of you.
  2. Make a fist with your right hand and rotate your wrist in a circular motion, moving your hand clockwise.
  3. Complete 10 rotations in one direction, then switch to counterclockwise and complete 10 rotations in the opposite direction.
  4. Repeat the exercise with your left hand.
  5. For a deeper stretch, you can also extend your arm out to the side and perform the same circular motion with your wrist.
  6. Repeat the exercise for 2-3 sets on each hand.

Wrist Circles Form & Visual

Wrist Circles

Wrist Circles Benefits

  • Improves wrist mobility and flexibility
  • Reduces stiffness and pain in the wrists
  • Strengthens the muscles in the wrists and forearms
  • Increases blood flow to the hands and fingers
  • Helps prevent injuries such as carpal tunnel syndrome

Wrist Circles Muscles Worked

  • Forearm muscles
  • Wrist flexors and extensors
  • Hand muscles

Wrist Circles Variations & Alternatives

  • Wrist Flexion and Extension
  • Wrist Pronation and Supination
  • Wrist Radial and Ulnar Deviation
  • Wrist Extension with Resistance Band
  • Wrist Curls with Dumbbells