Seated · Mobility · 35 seconds

Wrist and hand circles

Also called wrist circles, wrist rolls or open and close hands.

How to do a wrist and hand circles

1. Sit tall and hold your arms out in front of you, elbows soft.
2. Slowly circle both wrists one way, then the other way.
3. Open your hands wide, then close them gently into loose fists.
4. Keep the circles small, and ease off if a wrist is sore.

In Vaskuna the voice says: “Hold your arms out. Circle the wrists one way, then the other. Open and close the hands.”

Go gently

Small circles are enough. Ease off if a wrist is sore.

Breathe normally throughout.

Make it easier

Rest your elbows on your thighs or on the arms of the chair while you circle your wrists.

Make it a little harder

Make the circles a little larger and slower, staying comfortable.

Have within reach

• A sturdy chair

In a session

In Vaskuna this usually lasts 35 seconds. It is part of one routine: Gentle start.

Questions

Do I need to hold my arms out for wrist circles?

Not if it tires your shoulders. You can rest your elbows on your thighs or on the arms of the chair. The movement happens at the wrists and hands.

How tight should I make a fist?

Close your hands loosely, without squeezing hard. Then open the fingers wide again and keep the rhythm slow and easy.

More mobility movements

• Ankle pumps
• Seated march
• Shoulder rolls
• Slow neck turns
• Calf stretch
• Gentle seated twist
• Seated side bend
• Chest opener
• Heel and toe taps
• Overhead reach

Vaskuna is not a medical device. It does not diagnose, treat, monitor or prevent any condition, and nothing in it is medical advice. Talk to your doctor before starting new exercise, and stop and seek medical help if you notice chest pain or tightness, severe breathlessness, dizziness, or a racing heartbeat.