Aikido is a Japanese martial art that emphasizes joint manipulation, cooperative training and using your opponent's force against him. Wrist injuries can occur from overuse or taking a wrist lock too far. Flexible wrists are not only less likely to get injured in aikido, but are also an advantage because it is harder for an opponent to hurt you. Use a few basic wrist stretches before and after your aikido workouts.
Basic Wrist Flexion
Wrist joints move in several directions. Unlike basic hinge joints that only go one way, such as the elbow, wrists are capable of flexion, extension, rotation and lateral flexion to the side. The basic wrist flexion stretch increases your wrist's ability to bend toward the bottom of the forearm. This not only lengthens the muscles on the top of your forearm and hand, but also makes it harder for someone to lock out your wrist.
To perform this stretch, kneel on the floor and hold your hands in front of your abdomen. Start with your right palm facing the floor. Grasp the top of your right hand with your left, and bend your right wrist down toward the floor. Repeat with the left wrist.
Kotegaeshi
Kotegaeshi is another wrist flexion exercise, performed with your hand in a supine, or palms facing up, position. When the palm faces down as in the basic wrist flexion stretch, it is said to be in a prone position. To do the kotegaeshi, kneel on the floor and hold your hands in front of you with your palms facing the ceiling. Grasp the underside of your right palm with your left hand, and bend your right wrist upward so that your fingers point toward the ceiling. Repeat with the left hand.
Sankyo
The sankyo stretch, instead of working through flexion, stretches your wrists through rotation. To perform, hold your left hand in front of your chest with your palm facing away from you and your thumb pointing toward the floor. Grasp your left hand with your right by placing your right palm against your left. Next, twist your left wrist outwards until the palm faces up. Extend your hands away from you to increase the stretch. Repeat with the other arm.
Nikyo
The nikyo stretch also increases wrist flexibility, and combines flexion and rotation. To perform, hold your right hand in front of your breastbone and bend the wrist so that the fingers point toward your right hip. Grasp the back of your right hand with the left, and press down to increase the stretch. Then, twist the wrist toward your chest. Repeat with the left hand.
