Hi!
Thanks so much for joining me today.
My name is Jen if we have not already met.
I do appreciate you being here with me.
We are going to focus today on our wrist muscles.
These very simple exercises will also engage our forearm as well.
These exercises are going to be very focused on the wrist and with the intent on helping wrist mobility,
Flexibility.
These will also help with balance in your hand and in your arms.
And I'm going to be using a dumbbell,
Just one dumbbell.
It is going to be five pounds.
Feel free to use any weight that is comfortable for you,
That is easy for you to hold,
And that won't compromise your position.
And you do not have to use a dumbbell either.
We're going to start with two nice,
Slow breaths.
And on the inhale,
We'll bring our arms up overhead.
And on the exhale,
We will bring those arms down just to get that oxygen starting to flow.
And then we'll move right into our exercises.
And these exercises,
You'll be here with me just for a few moments.
And get comfortable on any type of chair or even a bed or the floor so let's begin and inhale And exhale.
And again,
Inhale.
And exhale.
And make sure your body is nice and tall.
Keep your stomach muscles tight.
You want nice,
Good posture.
I'm going to spread my feet a little bit for balance.
We are going to just begin with wrist rotations.
Your fingers can be either spread out.
They could be in fists.
I like to spread my fingers just to get that stretch.
Nice,
Slow rotations in one direction.
And smile.
Your body is thanking you for moving it today.
And in the other direction now.
Very slow,
Mindful and deliberate movements.
All right let's do a little shake and a little shake Pick up your dumbbell if you are using one.
Put one hand on each side.
I'm going to extend my arms a slight bit.
This is very simple and again,
Go very slow.
We're just going to take it in one direction.
And then in the other.
Always remember to breathe.
Now these moves by me using a five pound weight.
Having my arms extended,
I'm really engaging.
Also,
In addition to my wrist.
And arms.
This is also engaging really my core muscles.
My shoulders.
My back.
My neck.
And I'm feeling it.
Very simple moves.
One arm.
One hand comes up.
And then the other.
Not going to spend too long here.
But.
.
.
I even feel it in my.
.
.
Biceps and triceps.
Alright,
I'm going to put this down gently.
I'm going to shake it out.
And now we're going to stretch.
This stretch is going to feel really good in the forearm.
Extend your arm.
Take those tops.
Of your fingertips with your other fingertips and just slightly pull those fingers back.
And just stay here for a breath or two.
And now take your arm with your fingers pointing down towards the floor.
And do the same thing,
Just gently pull on those fingers.
These exercises are so wonderful to do.
And now I'm going to do my other hand.
For a couple breaths.
But as I was saying,
These exercises are wonderful to do if you're sitting at a computer all day.
But they're good to do regardless,
Whatever you might do for work.
And now point the fingers down.
Do a little shake.
Now bring your hands into a prayer position.
Put your fingers through clasping.
Put to your chest.
And now just kind of slowly put those fingers down and you could keep your fingers up.
Let's try it like that.
Press against your palms.
And again,
Your palms are against your chest.
Slowly take your hands down towards the ground,
Pointing your fingers to the ground.
And just hold here.
And I'm really feeling it in my forearms specifically.
Slowly bring back up.
Let's go ahead and do some wrist rotations again in one direction.
And then the other.
And we're gonna end with two more breaths.
Inhale.
Exhale.
And again,
Inhale.
And exhale.
I hope you are feeling refreshed.
I hope these exercises helped you to feel loosened up in your fingers and in your wrist and in your arms.
And I hope that you will join me again soon.
I appreciate you.
Thank you.
