Wrists After Weight-Bearing: Stretches with a Control Challenge

A cool-down for wrists and forearms after a session heavy on hand support (push-ups, dips, crow, L-sit). Each stretch comes with a small control challenge, like lifting fingers one at a time, so it's never passive.

How to play

1. Flexor stretch on all fours with fingers pointing to the knees: 20 s gentle hold, then lift the palm while keeping the fingers down, 5 times (2 min).
2. Extensor stretch with the back of the hand on the floor: 20 s, then lift each finger separately without moving the others (2 min).
3. Standing forearm work: slow rotations with arms straight, then 'write' your name in the air with the wrist without moving the elbow (2 min).
4. Self-check: each student rates their wrists 1 to 5 and notes whether they need more warm-up next time (1 min).

Rules

• Pain-free stretching: gentle tension and no bouncing.
• If a wrist hurts, work standing against the wall with less load.
• Ease weight off the hands before changing position.
• Everyone stays on their own mat, spaced out.

Variations

Adaptations

• Wheelchair user: stretches with hands on the thighs or a table.
• Wrist injury: rotations and unloaded finger challenges only.
• Visual impairment: the teacher describes each position with tactile references (fingers toward the knees, back of the hand on the floor).

Learning goals

• Recover wrists and forearms after weight-bearing work.
• Improve fine finger and wrist control.
• Gauge personal tolerance for hand support.

Equipment for a class of 25

• exercise mats: 30

Teacher tip

Use the self-check to adjust wrist load in upcoming sessions. The single-finger challenge makes the group laugh and keeps them focused; let them laugh.

More activities like this

More cool-downs for High School