Aikido is a Japanese martial art that bases its movements on sword techniques. Aikido uses an opponents' own strength and momentum against him to perform throws and circular movements as self-defense. Aikido students need flexible wrists to practice throws and locks, and several wrist exercises are routinely performed to keep wrists in good condition.
Palm Down Bend and Hold
Hold your arm out in front of your body, with your palm facing the ground. Hold the back of your hand with your free hand, and gently bend the wrist back toward your body. Hold the position for several seconds, then do your other wrist. Holding the stretch will lengthen the tendons and ligaments in your wrist, and help prevent injury during training.
Kotegaishi
This exercise will condition your wrist for throws. Hold your left hand up in front of you with your fingers up and palm facing your body. Wrap the fingers of your right hand around the inside of your left hand, near your thumb. Your right thumb will be near your left pinky. Gently lift your left hand a few inches and twist, so that your pinky rotates toward your chest. Hold for a moment, and perform several repetitions with each hand.
Nikyo
Hold your left hand out in front of you, with your fingers facing ahead and your thumb pointed and the ground. Place the palm of your right hand across the back of your left, with your right thumb around the pinky side of your left hand. Bend your elbows and gently pull the left hand in and out toward your chest, in a pulsing motion. Stretch the wrist as far as your body will allow. Do both wrists, for five to 10 repetitions. The Nikyo stretch will provide flexibility to your wrist for training.
Sankyo
Hold your left hand in front of your body, with your fingers pointed to the right and your thumb facing down. Wrap the fingers of your right hand around the pinky side of your left hand. Press both hands away from you and gently rotate your left hand up to feel the wrist stretch. Pulse each hand away in this fashion five times. The Sankyo exercise promotes flexibility for training throws, and will relax your shoulder muscles, says the Body Mind and Modem website.
Member Comments