Wrist CARs (Controlled Articular Rotations)

Muscles Worked

Primary

Forearms

Quick Cues

1

Slow controlled rotations

2

Both directions

3

Full range of motion

4

Do not force the motion

Equipment Needed

Bodyweight

Extend one arm in front of you with your elbow straight.
Make a fist with that hand.
Slowly rotate your fist in the largest circle you can, moving only at the wrist.
Keep your forearm completely still as you circle.
Complete all reps in one direction, then reverse.
Repeat for the desired number of repetitions, then switch hands.

Common Mistakes

Not moving through the full range of motion

Moving too quickly

Tensing up the forearm

Pro Tips

Slowly circle your head through flexion, lateral flexion, extension, and rotation

Keep the movement controlled and pain-free

This maps out your cervical spine range of motion

Your Progress

Variations

Neck Stretch

Chin Tuck

Thoracic Rotation