Wrist Roller Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Wrist roller focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.
- Slowly lift both arms until they are fully extended and parallel to the floor in front of you. Note: Make sure the rope is not wrapped around the roller. Your entire body should be stationary except for the forearms. This is the starting position.
- Rotate one wrist at a time in an upward motion to bring the weight up to the bar by rolling the rope around the roller.
- Once the weight has reached the bar, slowly begin to lower the weight back down by rotating the wrist in a downward motion until the weight reaches the starting position.
- Repeat for the prescribed amount of repetitions in your program.
Exercise FAQ
How often should I include this?
Most people benefit from 3–6 times per week in small doses. Consistency matters more than long sessions.
Should I bounce or stay still?
Stay controlled. Gentle movement is fine, but avoid bouncing that makes you lose control of the position.
How long should I hold each position?
A steady 20–45 seconds works well. Breathe slowly and let the range improve gradually rather than forcing it.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
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