Omkin
App
Wrists & ForearmsWarm-up1 × 45 s

Quadruped Wrist Rocks

Prepare the wrists for push-ups, planche leans and handstand work.

Omkin body map Front and back schematic with highlightable zones (data-zone). Inline it to highlight with the .on class. FRONT BACK
Target zones
Dosage
1 × 45 s
Target areas
Wrists, Forearms, Wrist flexors
Equipment
No equipment needed

How to do it

  1. 1Kneel on all fours with the hands under the shoulders and the fingers pointing forward.
  2. 2Keep the palms flat and rock the body slowly forward and back over the hands.
  3. 3Add small side-to-side shifts, turning the fingers slightly outward if comfortable.
  4. 4Stay within a pain-free range and keep the shoulders active.

BreathingKeep a steady, relaxed rhythm; exhale as you rock forward.

CautionLift the heels of the hands slightly if the wrists feel sharp pain. Progress range over weeks.

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Guides are general mobility education, not medical advice. Stop if you feel sharp pain, tingling or numbness.