This tutorial covers a set of drills that I use on myself and with my students to strengthen and protect the wrists, build flexibility, and heal common wrist injuries. Although some of the exercises appear the same as regular gymnastics wrist conditioning, the way they are cued makes them quite different. There are also several exercises included that come from cha quan and qigong that I learned from my first teacher Dapeng. These exercises work on the circulation to the wrists and the intricate muscles of the hand in a way that I have not seen in many other wrist exercises.
The hooks, fists and spreading fingers exercises are best done in high volume without rest to encourage a kind of pressure building that will flush the circulation of the hand when you finish. All of the other exercises can be used in this way too, or with a higher intensity so as to build strength.
As always, pay attention to what you are doing and do not work through pain.
Craig is a student of the Da Xuan tradition of Daoism under Serge Augier and formally the creator of Aware Relaxed Connected. From 2003 – 2012 Craig studied the arts of Xin Yi Liu He Quan, Cha Quan and Yang style Taiji under his first Teacher Dapeng Wang. In 2011 he began expanding his education to include gymnastics and gymnastic strength training, various natural/global movement modalities, parkour, strength, conditioning and flexibility, Ancestral Movement and Stretch Therapy. Explorations in these arts lead to Craig creating a Body Awakening syllabus. Craig’s work has now been absorbed by Physical Alchemy and has become an integral part of the Physical Repatterning Work.