This series of exercises helps warm up the wrists. Modulate the amount of body weight you apply to match the fitness of your wrists. You can increase the load by leaning forwards and reduce by shifting your weight backwards.
Start on all fours, with your palms face down. Keeping your arms straight, rock back and forth. Perform clockwise circles, followed by anticlockwise ones.
Turn your hands over so now the backs of your hands are on the ground. Keeping your arms straight, rock side to side. Perform clockwise circles, followed by anticlockwise ones.
Place your palms face down again, and keeping your arms straight, lift the heel of your hands using your forearm flexor muscles. Turn your hands over so now the backs of your hands are now on the ground. Keeping your arms straight, lift your wrists off the ground using your forearm extensor muscles.
Take a dowel in both hands using an overhand grip. Keep your elbows bent and by your sides. Perform a wringing action - one hand is attempting to twist one way while the other is attempting to twist the opposite way. Repeat twisting in the opposite direction.
Shake out and stretch the forearms.