Get Strong And Flexible Wrists With This Ready-to-go Wrist Prep Routine!

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Preparing your wrists properly is one of the most important things you can do to ensure successful handstand practice. Otherwise, your wrists will really take a beating, and won't be able to support your weight safely.
In this video, Ryan will take you through the wrist warm up he performs every day. This is a great warmup and will really prepare you for your handstand practice.
If you're doing this as part of your handstand training, check out our full HS tutorial playlist: • Comprehensive Handstan...
0:00 Introduction
0:48 Finger Pulses
1:26 Palm Pulses
1:59 Side-to-Side Palm Rotations
2:28 Front Facing Elbow Rotations
3:06 Side-to-Side Wrist Stretch
3:39 Rear Facing Wrist Stretch Palms Down
4:25 Rear Facing Wrist Stretch - Palms Up
4:45 Rear Facing Elbow Rotations
5:31 Forward Facing Wrist Stretch

[@ThreeStormFitness]

Hey, thanks so much for making this video. I've been doing this routine every day for the last six months to address severe pain in my wrists and horrible mobility (I don't even remember how I found it)...I realize you didn't make this video with physical therapy in mind, but my hands and wrists are literally in 10X better shape than they were half a year ago.

[@gmbfit]

+Three Storm Fitness That's fantastic!

[@ShotsOfInsight]

How r they now? 100% healed?

[@ThreeStormFitness]

Thanks for asking. I would say so. I've broken them both a couple times, so they've always been very tender. As a result of the pain, I babied them and moved them as little as possible; I've since learned this just made things worse. Just a year ago, I couldn't do 10 regular push-ups without wincing. Now I can do plyo and handstand push-ups with no trouble (from my wrists...the rest of my body doesn't enjoy it too much :)).

[@ShotsOfInsight]

Three Storm Fitness LOL! How do you say no then?!

[@gjBackBone]

@@PurpleMomgoose How the RSI? Did these exercises help?

[@rsiselftreatment8045]

Fingers Pulsing 0:53 Palm Pulsing 1:30 Side-to-Side Palm Rotations 2:05 Front Facing Elbow Rotations 2:32 Side-to-Side Wrist Stretch 3:11 Rear Facing Wrist Stretch - Palms Down 3:44 Rear Facing Wrist Stretch - Palms Up 4:30 Rear Facing Elbow Rotations 4:50 Forward Facing Wrist Stretch 5:37

[@jordanjohnson1754]

Thank you

[@topdog91]

@@KyleStadnyk Entitled much? Hope you enjoyed your free content.

[@lalaithan]

Thank you kind person.

[@joejo4549]

Sugoi

[@freehappymeal]

Thanks!

[@zaneearldufour]

Came here from /r/bodyweightfitness and this is perfectly structured as a reference video 🥰

[@gmbfit]

Thanks!

[@user-yh9jp9uw5z]

Same!

[@user-gx4mc2le7y]

Same

[@dylanwestcott7744]

My wrists instantly felt warm and cozy from the increased blood flow. Wonderful

[@MultiDalmatia]

I do these wrist warm-ups every day. I'm a yoga instructor and I've incorporated some of them into my classes. I realize now that wrist warm-ups are a blind spot in yoga -- we do lots of catarunga (push ups) and arm balances without warming up at all. There are plenty of wrist problems in the community and yet I have never been to a class with wrist warm ups.

[@gmbfit]

Glad you are starting the trend then :)

[@fezfezfez1010]

0:52 Finger Pulses 1:30 Palm Pulses 2:03 Side-to-Side Palm Rotations 2:38 Elbow Rotations (hands flat on ground facing forward) 3:10 Side-to-Side Wrist Stretch 3:42 Rear Facing Wrist Stretch - Palms Down 4:29 Rear Facing Wrist Stretch - Palms Up 4:49 Rear Facing Elbow Rotations 5:35 Forward Facing Wrist Stretch

[@MrFrostyKev]

iFez I

[@JD-ee4df]

Legend

[@oinkersable]

Couldn't ask for a clearer delivery and effective tutorial, many thanks!

[@lindsayhargrove441]

Holy cow, everyone should be doing these! I had double carpal tunnel surgery four years ago and have had a lot of trouble in yoga lately. This is going to be a game changer for me. Thank you!

[@gmbfit]

As we spend more and more time with our hand gripping phones and such, it's really important to stretch them back the other way sometimes. Be gentle with it, starting out, but it can definitely help with the RSI.

[@haggaicohen-milo4705]

Thank you so much for this video. As a professional musician I'v been straggling with wrist pain/weakness for years trying all kind of different methods. This video is the first thing that actually made a difference. Keeping my wrists stronger and with growing mobility. I've been showing this to all my musicians friends and they all love it. Thank you again.

[@gmbfit]

+Haggai Cohen-Milo Awesome! Glad we are able to help!

[@IcePult]

Same with me I'm a trombonist

[@carleliasbaltzersen7187]

This is going to help me to play csgo

[@damnnn29]

POG

[@carleliasbaltzersen7187]

When the fuck did I comment this

[@damnnn29]

@@carleliasbaltzersen7187 It's never too late lol

[@kyrandeddens1405]

Pog

[@carleliasbaltzersen7187]

SnowFox_554 spoiler alert, it didn’t help me play csgo

[@ambarstone27]

Excellent warm up! I've added these to my yoga classes for my students and getting great feedback :) Love your work!

[@srijeetm]

Hey man, just wanted to say that this video was EXTREMELY useful for me. I've been breakdancing for the last five years and I've been doing rings for the last 6 months or so and I didn't realize how much pain my wrists were perpetually in until I started doing these stretches and it started to DECREASE the pain. I've been doing them for the last seven days or so and they've been so helpful! Thanks again, man. This video was a lifesaver :)

[@gmbfit]

Jeet Mondal Really glad you found these helpful, Jeet! Thanks for the note and keep up the training :)

[@chrisfuhs1529]

GMB Fitness thank u really much for this tutorial,cause i only do handstand and handhops this is the perfect tutorial for me

[@gmbfit]

Over time with consistent work you should be able to straighten your arms. Work on it a little bit each day and just be conscious of not pushing too hard too quickly.

[@edandjaclynnace4177]

Last year I saw a GMB article about rings, and set a goal to get a muscle up. I ordered the rings, but couldn't wait to start something right that day, so I started on handstand work! So this wrist warmup became my first real intro to GMB. I've now been doing it very often for over a year, and my wrists feel like they could do anything. So much stronger than I thought wrists could be! It's fun to feel free to try things without fear of injury. I taught this warmup to a friend who loves to work out but has trouble with wrist mobility. So simple and "boring", but really works.

[@gmbfit]

Our full programs include all the necessary warm-ups for elbows and other joints that are under stress in the workouts. We just posted this one here because we have a lot of questions about wrist pain and wrist warm-ups. The most important thing for your elbows is to ensure proper alignment when performing push-ups. We did make a video about push-up form, and you can find it on our channel.

[@MrXrayez]

Fingers Pulsing Palm Pulsing Side-to-Side Palm Rotations Front Facing Elbow Rotations Side-to-Side Wrist Stretch Rear Facing Wrist Stretch - Palms Down Rear Facing Wrist Stretch - Palms Up Rear Facing Elbow Rotations Forward Facing Wrist Stretch

[@aleksander60v]

Xrayez Appreciate it!

[@Bedhop]

Thank you for this, after just three days the exercises are already easier to perform. It’s nice to see progress so quickly.

[@ohminna]

Thank you for this video. For years I had stopped doing push-ups and yoga because of wrist pain. My x-rays were always normal so my doctors couldn't help me. About a year ago I tried your routine and my pain melted away. I just repeat the routine every few weeks for maintenance, and I can do all my normal activities without wrist pain. Thank you so much!

[@gmbfit]

That's the best news I've heard all day! So happy it's been valuable for you, Minna :)

[@natejansen892]

Im starting these exercises at age 40. My wrists are in rough shape. Basically I climb trees at work using ropes. I've done this type of work for over 15 years. I also have a few old wrist injuries from snowboarding. I started slow at first, but now, after a few weeks, I feel sooo much better. Thank you for putting this info out there!!

[@gmbfit]

Wow, really glad that this has helped so much! Thanks for sharing that :)

[@makinbacon3124]

Holy heck this change the game from my wrists point of view. I have been having consistent pain in my elbow going down to my hands and after doing this for a few days it's night and day

[@scottfine4169]

Very nice! I think this may help me with my pushups! I’ve never ever been able to do a proper flat hand push up. I’ve always done with my fists.

[@ChengManChing]

This detailed video is excellent for anybody working on GMB elements. These 9 contain the variations that are in the final Elements warm-up exercise, but also give you some extras to play with and some food for thought. I may start working with this exact set in my Elements warm-up, because one of the main reasons I wanted to work with Elements is my many finger, hand and wrist injuries.

[@Wirelesstaco]

Wow, This is fantastic! This is going to be added to my normal routine. Thank you.

[@terryeichler351]

Thank You this wrist drill it really works wonders. After practicing for two weeks, my wrists are feeling awesome.

[@Yipsilon1]

Thank you , I’m using this routine before workout or when I feel extra stress on my wrist ❤️

[@binksm689]

Thanks so much for your video. I have begun using it before my daily yoga practice and it is making a huge difference.

[@SuperV2010]

Tried...and it works very well on me..thank you for uploading the video

[@natecohen3179]

Hey I've been doing this routine now for over a year before every planche/handstand training and I never felt any pain in my wrists. It also helped me with false grip for rings and bar. This routine is awesome, thank you!😍

[@gmbfit]

That's awesome, Nate - thanks for the update :) Keep up the solid work.

[@motorlover2126]

really helpful video, thank you, my wrists feel relieved every time I do the exercises

[@AlexaMorales]

Wow, these are movements I've never seen before in my life! Can't wait to try...

[@TheDog2137]

wow! thanks ❤ as a tattoo artist my wrists don’t have an easy life and I’ll be coming back to this routine for sure

[@4humanity223]

my wrist feels real good now, im gonna implement tis everyday

[@OMG1688]

really nice tutorial, Thanks Ryan.

[@Guishan_Lingyou]

Great wrist prep. I'll definitely add these. You guys are awesome! I've been making consistent progress without injury since I found you! The progress is fastest when I actually follow all of your advice, which isn't all the time;-)

[@pandaraid1]

Thank you so much for this! This helped stop the pain during push ups. It's great not to deal with that anymore

[@rafaellewis1263]

Oh man, my wrists bother me from doing a ton of computer work, and this made them feel amazing. Thanks!

[@gmbfit]

That is great to hear!

[@longboarderanonymous5718]

This is very helpful. Thanks!

[@the_culture3259]

I am so grateful that I found this video a little over a year and a half ago. It introduced me to your exceptional company, and I have purchased several of your programs. I now do this routine nearly every day prior to handstand work, P Bar, or ring training. I have shared this video with several friends who have complained of wrist trouble in handstand or B-Boy work... more people need to warm up that trash with some GMB action, a little warm up saves a lot of frustration with better performance, increased mobility, and injury prevention!

[@gmbfit]

Thanks for sharing what you have learned the_culture! Glad the wrists are strong now :)

[@acroyogawithdao7416]

every gmb video ive watched has been informative and on spot. thank you

[@gmbfit]

Thank you for checking out the videos! :)

[@MuEnViFitness]

Great video, thanks!

[@nicolapinna5140]

Very good! I was looking something like this:)

[@rockzgirl1]

thanks man! This will help a lot.

[@TheBeckyMc]

thank you, I'll get on it

[@ednaibanez9844]

OMG, I am really glad that I found this video. This routine make my day. Work on my desk around 8 hrs each day ...

[@gmbfit]

I feel your pain! I spend too much time typing too. This can definitely help.

[@gabirengel1140]

These were so helpful! I’m a violinist and I used this exercises a day after playing a bunch of hours - my hands were tired and tight, and now feel refreshed.

[@gmbfit]

The finger and wrist extension is especially good for musicians :)

[@jackiemojica7824]

I'm crying right now. You just don't know how helpful this video to relieve my wrist pain due to a bad exercise posture. I've been suffering from this for 4 months already. Thank you so much.

[@gmbfit]

Pain sucks, no two ways about it. So happy this has been helpful.

[@sherules5005]

3/4/24 Front-facing elbow rotation was the highlight of my practice this evening 🌝. Thanks GMB for the practice

[@gmbfit]

Hey that's great to hear! It's a bit of a weird one, but it really feels nice when you get used to it :)

[@leoc0426]

great video!

[@bradcasper4823]

Thank you.

[@arit8009]

I feel like just trying these is engaging muscles and tendons I've never used before lol It's a little uncomfortable but I'll keep trying!

[@gmbfit]

Well, you at least probably don't use them intentionally very often :) Stay consistent and gradual, and you'll notice a difference for sure.

[@AndreyBassNotes]

Thank you! Very good video, these stretches work wonders!

[@gmbfit]

Glad to hear they're helping you! Musicians have got to take care of their wrists and hands.

[@truongdang8130]

I did these AFTER my attempt at my first L SITS hold. My wrist feel so much better. Ill continue to use this routine everyday from now on. Thank you!!

[@gmbfit]

Right on - it can definitely help :)

[@miikop]

Thanks for the content. You’re much better at these videos now

[@gmbfit]

Great. I'm sure there's something you've improved at too.

[@GeriSkirata]

Wow, why exactly haven't I seen this before? Anyway, thanks Ryan for another awesome tutorial! Although I've been working on the parallettes and the rings following P1 and R1 my handstands and tuck planche attempts still feel fairly uncomfortable in my wrists/hands. I guess I should incorporate this warm-up into my routine:)

[@jurc61098]

Wow it actually feels pretty good after. First time doing this.

[@zargomik]

This is great👍

[@lewissingleton4316]

Huge different in the wrists after doing this. Thanks 😊

[@gmbfit]

Glad to help!

[@Julian-uk6mj]

I play beat saber and recently injured my wrist so this will help a ton thank you :)

[@marijanovakovic7898]

Thank you this is so good my pain is gone after this warm up

[@gmbfit]

Lucky! If you do it consistently, you'll likely help prevent future stiffness.

[@noamkleiner8749]

very helpful

[@kookiali6567]

thank you thank you thank you

[@gmbfit]

31 sec is great! But yes, warm up first!

[@nisookh]

After many years of gym workouts , this will be an asset to my workout for one of the most overlooked body parts .healthy strong wrist are so,important yet taken for granted for heavy lifting .. thank you for this wrist dynamic series !!!

[@gmbfit]

For sure! Lifting is great, but these are a great complement :)

[@nisookh]

@@gmbfit As it’s said strength is built on a foundation of mobility and flexibility and your entire series is amazing ! So I take that aspect of my workout very seriously . I had a wrist injury that happened very passively last year and it’s only then did I realize how much it hindered me from things I love - pull-ups and also playing the piano . Hence I think this “ wrist series “ is gonna be vital for these pursuits . Thanks so much

[@gmbfit]

@@nisookh Awesome - yeah, also really important for musicians :) I play some guitar, but completely understand the need to keep your hands and wrists feeling relaxed and tumble.

[@nisookh]

@@gmbfit so awesome on the guitar . Yes 👍🏼 I agree many things we need our hands and don’t realize how precious the connective tissues - wrist , forearm and hand health for all these activities . Piano playing , heavy gym days , and also heavy farmer walks at times. On my off days I do close grip push-ups and these will be vital to warm up my wrist very good prior . It is easy to ignore these small basic movements can make a huge difference in one’s overall performance in the gym etc.

[@leilamascarenas9563]

Thank you so much my wrist fill a lot better i do gymnastics so they hurt a lot so i did this and it felt way better thanks again

[@gmbfit]

Leila Mascarenas good to hear.

[@seanking6184]

Just did this routine and broke my PR on handstand holds :) Will be doing this routine daily from now on.

[@gmbfit]

Hell yeah! Congrats, Sean :)

[@qwepy688]

Мне 16 лет, дошел уже до 25 классичских отжиманий за подход и почувстовал странную, покалывающую боль в запястьях, а так же они хрустят при вращении и иногла при ввполнении отжиманий, что приносит боль. Сегодня я начинаю работать по вашей программе укрепления запястий и ввполнять отжимания на кулаках. Через время напишу об изменениях

[@gmbfit]

Yes.

[@gabirengel1140]

This violinist thanks you for this routine. It helps me warm up, and loosen up the day after playing too many hours.

[@gmbfit]

Excellent - musicians gotta take care of their wrists!

[@BalancedMindBodySoul]

Love the video transitions as well the music! Perfect all kidding aside looks like I’ve got a few more things to add too my tool box

[@gmbfit]

haha, cool! And yeah, these are worth pulling out periodically.

[@shanelandry1501]

Thanks for putting this video together. I found the discussion of precisely which knuckles and parts of the hands to bear weight on to be especially helpful, and moving the hands closer to the knees for the rear bending exercise. I've been using this wrist routine and the other exercises found in the GMB Floor 1 Warm Up for a few weeks and I'm feeling good results. Because my wrists are so rigid, a few of the workouts I've modified to do against a wall because its feels more controlled, but I'll move them to the floor when progress permits. I can't bend my palm back 90 degrees, so it interferes with hand balancing workouts. But I hope to continue my progress and attain a "flat plane bend" of the wrist in another month or two.

[@gmbfit]

That is a really great goal to have for yourself Shane!

[@partylikeits1066]

These are also great for front rack position mobility

[@marcelloantoniodreier4795]

thanks for the great video!

[@gmbfit]

Hope it helps :)

[@nirmaladrieskens4338]

Love it❤️❤️❤️

[@tau566]

Fingers Pulsing 0:53 Palm Pulsing 1:30 Side-to-Side Palm Rotations 2:05 Front Facing Elbow Rotations 2:32 Side-to-Side Wrist Stretch 3:11 Rear Facing Wrist Stretch - Palms Down 3:44 Rear Facing Wrist Stretch - Palms Up 4:30 Rear Facing Elbow Rotations 4:50 Forward Facing Wrist Stretch 5:37 I copied and pasted this from RSI Self Treatment. Not to be an attention seeker but to be helpful to those that sort through the comment section by new.

[@lamainethetrain]

Good video.

[@VSStriker]

This is a great warm up sequence! I finally have my wrists mostly pain free and I'm certain this sequence will help me a lot in progressing on handstand pushups and walks. Thank you!

[@indywilson9189]

Great video! One thing to note though is if we need to have a doctors approval that message should be included at the start of the video to avoid someone getting injured

[@loveislife-sd3fm]

Thank you so much for these exercises. I have been practicing yoga for 2 years now. While I have mastered so much, my hands and wrists have always been a problem. I knew I needed to work on this but didn't know what to do. Now I do!! I am working up to handstand and this is another tool I can use to strengthen those areas that are still weak.

[@gmbfit]

Jeanie Williams Great! They've really been helpful for us :)

[@novak9240]

He looks great then and even better now.

[@ZhuGeLiang6969]

watch this, after i just crack my wrist... i regret it so much,, hope i can heal it in few months.

[@johannesjoh9002]

Thank you alot now i can play more tennis then ever

[@gmbfit]

Hell yeah :)

[@lets.walk.around.gothenburg]

Interesting video🙂

[@angelaburton7799]

Omg you guys are great

[@gmbfit]

Thanks! Glad you enjoy the videos.

[@AndreaSolomun]

🙌 I made a video on that topic myself. I was inspired by your exercises, thank you.

[@gmbfit]

Great. Definitely need more people to see and understand how to take care of their wrists and hands.

[@victornecromancer]

Still to this day, my man keeps responding most of the comments. Respect 🤝

[@gmbfit]

We're still here, doing what we do :) Thanks!

[@ken-vo]

Idk if this was intentional but the transition clips are hilarious, they kill me every time. Still ridiculously informational thanks for sharing

[@gmbfit]

Well, we can't take ourselves too seriously... ;) Glad it's been helpful for you!

[@gmbfit]

Spend some time strengthening your core. You can do this by working on your hollow body position and doing more wall work.

[@aidenater]

This was both hilarious and helpful to watch. I loved the runing of forearms bit that made me laugh a lot. Imagine seeing someone at a gym doing this.

[@gmbfit]

Yo'd be surprised! As people see the utility, more of them are using it... even in public :)

[@aidenater]

@@gmbfit fair, I honestly have never seen this at a gym before, but I'll know what video they watched, when I do 🤣

[@disasterarea9341]

Feel like everyone who works on a computer should do these. Just found it, my wrists were a bit sore and already feel better. I want to look after my hands and wrists too because I play piano as well... wrists are so important!

[@gmbfit]

We didn't have that in mind when we first posted this, but we hear from a LOT of people who use for exactly that. We do too :)

[@disasterarea9341]

@@gmbfit working from home now I have to use my laptop. At work the setup is designed to be a bit better for our wrists so I imagine a lot more people will end up where with the lockdown

[@csmith2964]

I thought you were great in An American Warewolf in London!

[@ezewade04]

Wow, GMB has evolved.

[@gmbfit]

It happens!

[@vientosolar9]

i am doing this every day

[@sistersarahc]

I think push ups and side crow attempts have hurt my wrists a little bit. I use floor handles for pushups. If I stop practicing side crows I won’t be able to do them anymore. Based on comments I will keep following this wrist program. It makes the wrists feel better right away. Thanks!

[@gmbfit]

Well, you might ease off for a bit to heal but then you need to gradually and consistently work on them to get stronger.

[@ChipsMcClive]

That would be the Vulcan salute. "Live long and prosper."

[@gmbfit]

Haha. Funny how that works, right? ;) Keep at it!

[@milslion863]

I think this was stupid..... (i see this yesterday)... today i have some pain in my wrist when doing an exercise... i remember a little of the video, do that.............OMG... cant belive!!! Thanks!

[@netneutrality2024]

the 7th and 8th exercises are the hardest for me

[@ravicampbell9061]

I get a lot of pain and stress in my left wrist and forearm while working out due to breaking an arm which resulted in me losing some of my wrist rotation a few years back, hopefully this helps to strengthen my wrist and reduced the strain

[@gmbfit]

Injuries can make things more difficult, but with time and patience, you can do a lot to restore your strength and range of motion. Just don't give up on it. It's worth the effort.

[@williamwallace3780]

Good video. Would be PERFECT if it was cut like real-time so I could it all while watching the video with no pauses.

[@Elfulano]

Do you have an elbow preparation set? My elbows often pop and crack, sometimes with pain, when I perform push ups. How can I warm up them?