Wrist Out-turn Exercise

A White Belt 1st Stripe skill

Wrist Exercises
(Tekubi Ho)


Wrist In-turn

Right Wrist Out-turn
(Migi Kote Gaeshi Ho)

Budo_Buddy The Importance of Learning Wrist Exercises Budo_Buddy

  Coming soon – short video – Coming soon 


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

Place your RIGHT hand directly in front of you (Fig. 1) palm toward you, fingers extended upward — elbow down near your side.

— then —

Without moving your RIGHT hand — Reach your LEFT hand around behind your RIGHT hand (Fig. 2), place the finger tips of your LEFT hand into the palm of your RIGHT hand and place the thumb of your LEFT hand on the back of your RIGHT hand near your little finger knuckle (Fig. 3).

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

Relax and place your hands in the ready position (Fig. 4), palms toward the center of your chest. 

–then —

Twist the RIGHT wrist and apply pressure by pulling with the fingers and pushing with the thumb of the LEFT 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.


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