Move · Videos · Mobility · 13 min

12-Minute Wrist and Hand Mobility and Strength Routine

12-Minute Wrist and Hand Mobility and Strength Routine — video by GMB Fitness (Praxis) Play · 12:40

Video by GMB Fitness (Praxis) on YouTube · Open on YouTube

A no-equipment wrist and hand routine: shakes, wrist circles, fist openings, finger slides and pulses, then gentle loaded rocks with the hands turned in each direction and plank circles, with optional stick and hanging add-ons. Suits people who type, lift or do floor work.

  • 13 min
  • All levels
  • Low impact (no jumping)
  • mat
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Step by step 10

Tap a time to watch that step in the video.

  1. Wrist shakes: shake the hands out, palms up and then palms down, for 20 to 30 seconds. 0:06
  2. Wrist circles: palms facing down and elbows still, five circles each way. 0:39
  3. Fist openings: squeeze a tight fist, then spread the fingers as wide as you can, 10 times. 1:27
  4. Elbow rotations: hands flat, arms straight, turn the elbow pits forward, then back. 2:17
  5. Finger slides: press down and draw the fingers in along the floor, then light finger pulses without the thumbs. 3:23
  6. Knuckles down, heels of the hands lifted, shift gently side to side; go easy the first time. 5:20
  7. Fingers out to the sides: push down through the floor and rock slowly side to side, up to 20 times. 6:03
  8. Fingers to the knees, backs of the hands, then fingers forward: pulse five, hold 10 to 20 seconds, never forcing. 6:39
  9. Plank circles: small circles, five each way, arms straight; knees further back to make it harder. 9:17
  10. Optional extras: tilt and circle a stick or wooden sword, then gentle hangs from a bar. 10:28

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep palms down and elbows still during wrist circles
  • Push down through the floor rather than sinking into the stretch
  • Work at a range that feels good; move hands closer to ease it

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Wrists & hands takes loadloaded rocks in four hand positions, plank circles
  • Shoulders movesall-fours weight shifts, plank circles
  • Elbows moveselbow rotations with straight arms
  • Knees moveskneeling on all fours
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Hands closer to the knees, one hand at a time, knees down for circles

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by GMB Fitness (Praxis); the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety