Omkin
App
Wrists & Forearms2 × 30 s

Palm Lift-Offs

Strengthen and prepare the wrists for floor-based skills.

Omkin body map Front and back schematic with highlightable zones (data-zone). Inline it to highlight with the .on class. FRONT BACK
Target zones
Dosage
2 × 30 s
Target areas
Wrists, Forearms, Fingers
Equipment
No equipment needed

How to do it

  1. 1Kneel with the palms flat on the floor, fingers pointing forward.
  2. 2Gently lean forward to load the wrists.
  3. 3Lift the palms while keeping the fingertips pressed down.
  4. 4Lower with control and repeat.

BreathingSteady breathing; do not hold the breath.

CautionReduce the lean if the wrists feel painful.

More in this category

Track this skill and earn XP in Omkin.

Open the app

Guides are general mobility education, not medical advice. Stop if you feel sharp pain, tingling or numbness.