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.
Craig is a principal member of Physical Alchemy. He was subject to many of Dave’s early experiments, which broke him out of stasis and propelled him into becoming a dedicated student of the Da Xuan Daoist tradition. He teaches within Physical Alchemy and is also the instructor of the Da Xuan School in Sydney. Prior to this, he studied the traditional Chinese martial arts of Xin Yi Liu He Quan and Cha Quan under Dapeng Wang for a decade as well as many other modalities of movement, strength, flexibility and general physical development.
Many of the courses found on this page bear the Aware Relaxed Connected logo and website. This was Craig's former website, which was merged with Physical Alchemy when Craig and Dave joined forces. ARC no longer exists but all the important aspects can now be found here on the Physical Alchemy website and tutorial page.