Wrist Warm Up
This wrist warm-up sequence runs the hands through flexion, extension, and gentle loaded rocking so the joints are ready to carry body weight. Maddy makes it non-negotiable before push-up, plank, and burpee sessions — two minutes here prevents the aching wrists that end floor workouts early. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 1 round: 20 s per position + 8 rocks per hand angle | none |
| Muscle | 2 rounds of the full sequence | 20-30 s between rounds |
| Endurance | 1 extended round: 40 s per position | none |
Level — Beginner
Beginner; the sequence is the point — order it gentle to loaded, and every level of wrist history can run it.
Proper form — 5 cues
- Start standing: press palms together at chest height and lower them until the forearms stretch.
- Flip to backs of hands together, fingers down, for the reverse stretch.
- Move to hands and knees, palms flat, and rock gently forward and back.
- Turn the fingers outward, then toward the knees, rocking softly in each position.
- Finish with ten slow wrist circles each direction, shaking the hands out.
Breathing: Exhale into each stretch and rock; slow breathing keeps the pressure gentle and the tissue receptive.
The 3 mistakes Maddy corrects most
Common questions
Do I need this if my wrists never hurt?
Pain-free wrists are the reason to keep the habit, not skip it. The routine costs two minutes and maintains the extension range that floor work spends every session — and wrists that have never complained often belong to people who quietly avoid deep planks and full push-up positions. Treat it like brushing teeth: unremarkable, daily, and cheaper than the alternative.
My wrists still hurt in push-ups even after warming up — now what?
Change the loading geometry while capacity builds: push-up handles or dumbbells held on the floor keep the wrist neutral instead of extended, and fist push-ups on a mat do the same for free. Keep the warm-up routine daily, add the tabletop rocks as their own mini-session, and if sharp pain persists across weeks, have it assessed rather than negotiating with it.
When should I do this — before every workout?
Before any session where hands meet the floor or grip heavy objects: push-ups, planks, mountain climbers, burpees, rows, and curls all qualify. On pure lower-body or walking days it is optional. Desk workers benefit from a second standalone round mid-day, since typing holds the wrists still for hours — the routine doubles as a break that costs nothing.
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