• Begin with kneeling on the floor, both your hands and knees on the ground, knees directly under your hips, and hands directly below your shoulders. Keep your back and neck in a neutral position
• Place your palms on the mat in front of you with your fingers facing back towards your body. Slowly start to sit back towards your heels, the goal being to sit on your heels while keeping your palms flat on the mat. Hold for 20-30 seconds.
• Then take the reverse by placing the backs of your hands on the mat in front of you with your fingers pointing towards your body, and sit back towards your heels. You should feel a deep stretch at the top of your forearms. Be careful not to roll your hands off the mat when doing this, even if that means you can’t sit very far back. Hold this stretch for 20-30 seconds.
• Keep your back straight.
• Don’t rush the moves, ensure proper form throughout.
You should feel your:
• Wrist flexor and wrist extendor.