Foundation
Rock gently over your palms
Whenyou put your hands down for floor practice
On hands and knees, spread fingers forward and keep palms flat. Shift shoulders a little forward over your hands, then back. Try five slow rocks with light pressure.
- Make it easier
- Use a fixed counter instead of the floor, or keep hips farther back.
- Progression
- Add a little forward travel only after several comfortable sessions.
Start tiny
One light rock with palms flat.
SafetyNo sharp pain, tingling or forced wrist angle. Reduce load or stop if sore.
Evidence grade CPractitioner method or editorial idea
Jarlo Ilano PT, DPT, GMB Fitness, Wrist Strengthening Exercises. Read the source ↗ Documented methods; cues, starting dose and progression are editorial adaptations. No task-specific outcome guarantee.
Foundation: Small recurring actions with little setup. Choose anchors that fit your day.
