Wrist-Friendly Mobility

Planks and push-ups are off the table, but your upper body still needs movement. Wrist-Friendly Mobility is Flexor's intermediate sequence for mobilizing the hands, forearms, shoulders, and chest without direct, heavy weight-bearing on the wrist joints—improving upper-body flexibility and strength using exercises that respect irritated tissue.

Strength without compression

Shoulder rolls and wrist circles (standing and kneeling) establish range with minimal load. Wall arms provide supported shoulder work that doesn't demand full wrist extension on the floor. Wrist extension and flexion keep joints gliding. Reverse plank—modified as needed—builds posterior chain engagement with manageable wrist demand. Eagle arms, reverse prayer pose, forearm stretch, and wall dog complete the upper-body map across neck, shoulders, upper back, chest, forearms, hands, core, and knees.

Who reaches for this

1. Anyone recovering from wrist irritation who still wants upper-body work
2. Desk workers building mobility between typing blocks without loading palms
3. Movers who need flexibility without compressing irritated joint surfaces
4. Intermediate practitioners ready for reverse plank and wall dog progressions

Intermediate difficulty reflects those progressions—not because the routine is harsh, but because it asks for more body awareness than a pure stretch session. Flexor keeps equipment needs at zero and tags it across recovery, mobility, and flexibility.

Adjust angles and duration to match what your wrists tolerate today. Tomorrow's capacity may differ, and that's normal.

Wall dog offers supported shoulder and spine lengthening with far less wrist compression than a floor downward dog. It's the kind of substitution Flexor builds in when joint irritation—not lack of fitness—is the limiting factor.

Shoulder rolls at the start aren't filler; they reduce the compensatory tension that travels down into irritated wrists when upper backs are stiff from desk work.