MOOVES: Body conditioning and activation exercises.
The Wrists:
This is an excellent way to strengthen both the wrists and core muscles simultaneously. Performed in a quadruped position, this movement involves lifting the knees off the ground and alternating the touch of each knee with the arms.
This exercise not only improves stability and body control, but also helps develop wrist strength, which is crucial for preventing injuries in daily activities and sports. By incorporating Wrists into your training routine, you’ll be working on endurance and coordination, essential for anyone looking to stay active and energized.
Experience Different Movements: Try various types of exercises and physical activities to discover which ones best suit your needs and preferences.
Be Curious and Open-Minded: Be willing to learn new techniques and training methods, and explore how each exercise impacts your body and overall well-being.
Body Awareness
Pay attention to the sensations, movements, and postures of your body during exercise. Be fully present in the moment.
Reflection & Understanding
Reflect on how you feel before, during, and after exercise. Understand how movement affects your body, mind, and emotions.
Mind-Body Connection
Establish a strong connection between your mind and body, ensuring they work in harmony for effective and safe training.
REMEMBER that you can use the following example as a joint activation to prepare your body for practice.
Explore Movement in Your Own Way
There is no single or exclusive way to explore movement—in the following video, We show you some options.
How would you do it?
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Your Wrists Support More Than Just Your Weight, they hold your dreams—push forward and never stop.
Wrists Exercise: Step-by-Step Execution
Starting Position: Begin in a quadruped position, with your hands firmly placed at shoulder-width and knees resting on the ground.
Knee Lift: Lift your knees off the ground, keeping your feet supported on the toes. Ensure your body forms a straight line from head to heels.
Core Activation: Engage your core to maintain stability while holding the position.
Alternating Movement: Touch each knee to the opposite arm, bringing your right knee toward your right arm, then your left knee toward your left arm. Maintain a controlled rhythm throughout.
Optional Rest: If needed, place one knee back on the ground while keeping the other lifted, but remain focused on maintaining pressure on the wrists.
Duration: Perform the exercise for 30-60 seconds, maintaining consistent effort.
Key Benefits of Wrists Exercise:
✔️ Wrist Strength Development: Helps build wrist strength and endurance, essential for preventing injuries in physical activities. ✔️ Core Improvement: Keeping knees elevated engages the core, improving overall stability and strength. ✔️ Coordination Boost: Alternating knee touches with arms enhances coordination and body control, key for any physical activity.
Safety Tips:
✔️ Proper Warm-up: Start with dynamic stretches to prepare muscles and joints. ✔️ Soft Surface: Practice on a flat, soft surface like a mat or grass to reduce impact on joints. ✔️ Correct Technique: Focus on maintaining good posture throughout—avoid knees collapsing inward. ✔️ Gradual Progression: If you’re a beginner, start with shorter distances and gradually increase as you get comfortable. ✔️ Listen to Your Body: Pay attention to any discomfort or unusual pain—stop and adjust your technique if needed.
This move improves:
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