How to Stretch Wrists for Martial Arts

Stretching properly before training for martial arts can help reduce the risk of injury and give you time to mentally prepare for training. It's especially important to stretch your wrists before training in martial arts that place heavy emphasis on wrist joint locks, like Hapkido, Aikido and Jiu-Jitsu.

Difficulty: Easy

Instructions

1. Start by rotating your wrists; rotate one at a time through a full circle then switch, or rotate them both at the same time.

2. Extend your arm straight in front of you, palm up, and use your other hand to pull your fingers down toward the ground. Make sure that your elbow stays soft--not locked--as you perform this stretch. Feel the stretch in your forearm and wrist.

3. Bend your elbow, bringing the hand you're stretching in partway to your chest, palm down. Bend your wrist so that your palm is closer to your forearm and use your other hand to gently apply pressure until you feel the stretch.

4. Hold your hand in front of you, elbow bent, palm facing you. Use your opposite hand to reach around the far outside of your hand, grasp near the thumb, and gently rotate the thumb away from you.

5. Put your hand out in front of you, arm bent, palm facing away. Grasp the pinky side of your hand and gently rotate it toward you. Hold at point of tension for at least 15 seconds.

Tips & Warnings

• Always stretch to the point of tension, not pain. Stretching does not have to hurt.
• Breathe normally while stretching and try to relax.
• If you experience pain while stretching, adjust the stretch until it is pain-free or stop entirely and consult an expert.

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