Wrist joint rotation

 Manibhanda Chakra

Stage 1

  • Extend the right arm in front of the body, shoulder height.
  • Make a loose fist with the right hand, the thumb inside.
  • This is the starting position
  • Mindfully rotate the fist from the wrist, keeping the fist facing downward throughout the rotation.
  • Make as large a circle as possible whilst keeping the elbow and arm straight and still.
  • Practice 5-10 times clockwise, then 5-10 times anti-clockwise.
  • In the same way practice with the left wrist.

Stage 2

  • Extend both arms in front of the body with the fists loosely clenched.
  • Keeping the arms straight and at shoulder level.
  • Rotate the fists together in the same direction.
  • Practice 5-10 times in each direction.

Stage 3

  • Practice as in stage 2.
  • Rotate the fists in opposite directions.
  • Practice 5-10 times in each direction.

Breathing

  • Inhale with the upward movement.
  • Exhale with the downward movement.

Awareness

  • The movement in the wrist joint.
  • The stretching sensations experienced in the forearm muscles.
  • Synchronizing the movement with the breath.

Benefits

  • Increases range of motion in the wrist joint.
  • Stretches the forearm muscles.
  • Relieves tension caused by prolonged writing or typing.

"Progression

  • Try practicing with a coin on the wrist!