Wrist In-turn Exercise

A White Belt 1st Stripe skill

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Wrist Exercises
(Tekubi Ho)
 

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Wrist In-turn 6

Left Wrist In-turn
(Hidari Kote Mawashi Ho)

Budo_Buddy  The Importance of Learning Wrist Exercises  Budo_Buddy

  Coming soon – short video – Coming soon 

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Wrist exercises are performed in the Formal Sitting Position
Wrist In-turn 1 Wrist In-turn 2 Wrist In-turn 3 
(Fig. 1)                                  (Fig. 2)                                  (Fig. 3)

Place the LEFT hand directly in front of you (Fig. 1) palm away from you, thumb downward, fingers extended toward your RIGHT.

— then —

Without moving your LEFT hand — Reach your RIGHT hand forward over the top of your LEFT hand (Fig. 2), place the fingers tips of your RIGHT hand in the palm of your LEFT hand and place the thumb of your RIGHT hand on the back of your LEFT hand near your first finger knuckle (Fig. 3).

 Wrist In-turn 4 Wrist In-turn 5 Wrist In-turn 6 
(Fig. 4)                                  (Fig. 5)                                  (Fig. 6)

Relax and place your hands in the ready position (Fig. 4), LEFT hand palm outward thumb down, back of the hand against your stomach.

— then —

Twist the LEFT wrist and apply pressure by pulling with the fingers and pushing with the thumb of the RIGHT hand (Fig. 5).

          NOTE: Apply only the amount of pressure you find tolerable.
                     Increase the pressure at your discretion but DO 
                     increase pressure to build greater tolerance.

Continue to apply additional pressure while slowly extending both arms to their fullest extension (Fig. 6). Relax and return to the ready position (Fig. 4)

Repeat the procedure going from (Fig. 4) to (Fig. 6) at least 10 repetitions.

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          NOTE: Upon completion of all repetitions for the LEFT hand, return
                     to the Formal Sitting position with fists clenched on your thighs.
                                                              — then —
                     Repeat the entire procedure for the RIGHT Wrist Out-turn Exercise
                     (Migi Kote Gaeshi Ho) using the opposite hand designated in BOLD letters.