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150 Chapter Six Focus Point: Fix your elbow position at 90° and move your hands and forearms only. Wrist Bend Primary Benefit: Stretches the wrist and the lower forearm. Martial Arts Application: A good warm-up and conditioning for joint locking, striking and weapon practice. How to Perform: 1. Stand with your arms in a relaxed ninety- degree bend in front of you, hands out, thumbs pointing to the ceiling. 2. Pull your thumbs back toward your chest. 10-12 Simple, alternate sides 3. Push your little fingers down toward the floor. Finger Press Primary Benefit: Stretches the muscles of the fingers, hands and forearms. 10-12 Simple Martial Arts Application: Improves strength and flexibility of the grip for grappling, locking, striking and weapon practice. How to Perform: 1. Stretch your arms in front of you and interlock your fingers with your thumbs facing downward. 2. Stretch and flex your elbows. Wrist & Hand Exercises 151 Variations: Press downward (thumbs facing toward your abdomen) then press upward (thumbs facing away from you). Focus Point: Exhale on the outward or downward movement and inhale on the upward or inward movement.

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150 Chapter Six Focus Point: Fix your elbow position at 90° and move your hands and forearms only. Wrist Bend Primary Benefit: Stretches the wrist and the lower forearm. Martial Arts Application: A good warm-up and conditioning for joint locking, striking and weapon practice. How to Perform: 1. Stand with your arms in a relaxed ninety- degree bend in front of you, hands out, thumbs pointing to the ceiling. 2. Pull your thumbs back toward your chest. 10-12 Simple, alternate sides 3. Push your little fingers down toward the floor. Finger Press Primary Benefit: Stretches the muscles of the fingers, hands and forearms. 10-12 Simple Martial Arts Application: Improves strength and flexibility of the grip for grappling, locking, striking and weapon practice. How to Perform: 1. Stretch your arms in front of you and interlock your fingers with your thumbs facing downward. 2. Stretch and flex your elbows. Wrist & Hand Exercises 151 Variations: Press downward (thumbs facing toward your abdomen) then press upward (thumbs facing away from you). Focus Point: Exhale on the outward or downward movement and inhale on the upward or inward movement.

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