Kneeling Forward Palm Nudges
How to do it
Starting position
- Get on all fours on the mat.
- Place your palms flat on the floor with your fingers pointing forward.
- Keep your elbows straight and stack your shoulders over your wrists.
Movement
- Slowly shift your weight forward to stretch the inside of your wrists.
- When you feel a stretch, hold that position.
- Slowly shift your weight back to release.
Breathing
Breathe comfortably, and shift your weight a bit further forward as you exhale.
Trainer tips
- Point your fingers forward and place your palms flat on the floor
- Keep your elbows straight
Cautions
- If your wrists hurt, put less weight on them.
- Do not lift the heels of your hands.
- Lifting the heel of the palm off the floor
- Pushing with momentum
Exercise info
| Primary muscles |  Forearms |
|---|---|
| Equipment |  Bodyweight |
| Movement pattern | Stretching |
| Recommended time | 20 sec–40 sec |
2 similar exercises
Representative exercise: Kneeling Forward Palm Nudges
Related exercises
Outward Wrist Stretch with Clasped FingersHarderKneeling Wrist Flexor StretchHarderKneeling Reverse Palm NudgesSimilar exerciseWrist CirclesSimilar exerciseSeated Forearm StretchSimilar exerciseRoll Ball Forearm ExtensorsSame muscle · different equipmentFoam Roll Forearms Standing Against WallSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.