ClapMove · clapmove.com
Exercise handout — move better, feel better.
Wrist Circles
Circle your wrists to warm up the forearm muscles that cross the elbow. Good preparation for elbow exercises.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
2
Sets
60 sec
Reps / Time
15 sec
Rest
slow circles
Tempo
Step-by-Step Guide
Set up
- Sit or stand comfortably
- Hold arms in front with elbows bent
- Make loose fists
No image for this step. Follow the written instruction.
Step 1 of 5
Circle your wrists clockwise 10 times
No image for this step. Follow the written instruction.
Step 2 of 5
Pause briefly
No image for this step. Follow the written instruction.
Step 3 of 5
Circle counterclockwise 10 times
No image for this step. Follow the written instruction.
Step 4 of 5
Keep circles smooth and controlled
No image for this step. Follow the written instruction.
Step 5 of 5
Increase size gradually
Breathing
- Breathe normally
- Stay relaxed
Form Cues
- Keep elbows still
- Make smooth circles
- Don't force the range
- Stay relaxed
Common Mistakes to Avoid
- Moving the whole arm
- Making jerky movements
- Circles too small
- Tensing up
Safety Information
Very safe warm-up exercise. Stop if clicking causes pain.
Progressions
Make larger circles or hold a light weight
Regressions
Make smaller circles
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.