Safe Wrists: Stretches with a Memory Challenge

A wrist, forearm and shoulder stretch sequence where each student adds one stretch and the group must remember the whole chain. It cares for the joints that work hardest in gymnastics and ends class with a calm challenge.

How to play

1. In groups of five in a circle, the first student shows a wrist stretch and everyone holds it 15 seconds (2 min).
2. The second and third students repeat the chain and each add a new forearm or shoulder stretch (2 min).
3. The fourth and fifth complete the chain with one stretch each (2 min).
4. The group does the whole chain from memory, without talking (2 min).

Rules

• Gentle stretches, no bouncing or pain.
• No repeating a stretch already in the chain.
• If someone forgets, the group helps with a gesture, no teasing.
• Calm breathing during each stretch.

Variations

Adaptations

• Wrist injury: suggests shoulder stretches and moves the wrists without load.
• Deaf students: works as is through visual imitation.
• Memory difficulties: a partner sketches the chain on the floor with simple drawings or whispers it.

Learning goals

• Stretch wrists, forearms and shoulders after gymnastics.
• Learn useful injury-prevention stretches.
• Stay focused on a calm challenge.

Teacher tip

Teach three basic wrist stretches beforehand so there are options. Typical mistake: stretching with body weight on top; for a cool-down, keep it unloaded.

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