This tutorial covers a set of drills that I use on myself and with my students to strengthen and protect the wrists, build flexibility, and heal common wrist injuries. Although some of the exercises appear the same as regular gymnastics wrist conditioning, the way they are cued makes them quite different. There are also several exercises included that come from cha quan and qigong that I learned from my first teacher Dapeng. These exercises work on the circulation to the wrists and the intricate muscles of the hand in a way that I have not seen in many other wrist exercises.
The hooks, fists and spreading fingers exercises are best done in high volume without rest to encourage a kind of pressure building that will flush the circulation of the hand when you finish. All of the other exercises can be used in this way too, or with a higher intensity so as to build strength.
As always, pay attention to what you are doing and do not work through pain.
I am a teacher (and student!) of the Daoist tradition known as Ba Men Da Xuan. I also teach a self-created collection of physical practices that were born out of my tinkering with the various methods I have trained in, which I call ‘Hammer’s Anvil’ (Hammer is one of my nicknames. Mallett…Hammer…get it??! :)).
Many of the courses found on this page bear the Aware Relaxed Connected or Physical Alchemy logo and website. ARC was the original name of my solo explorations, and from 2017 - 2018 I was joined with Dave Wardman under the banner Physical Alchemy (a banner which this site shared for a time). ARC no longer exists and Physical Alchemy has returned to being just Dave; I am now back to rolling solo - this time without a particular brand name, just me :)