Mobility, warm-up & recovery · Joint mobility · Beginner · ~1 min

Wrist & forearm preparation

Wrists and forearms do a lot of work in badminton; a minute of preparation readies them for fast racket work.

▶ 5 Minute Calisthenics Wrist Stretching Routine - Follow Along! — STRIQfit (YouTube)

More videos: Daily Wrist Warm Up // Wrist Stretching Routine (Tom Morrison) · Complete Wrist Stretches & Mobility Guide (FitnessFAQs)

Starting position

Stand or sit, arms in front.

How to do it

1. Wrist circles both directions.
2. Gentle flexion and extension: palm down, then palm up.
3. Forearm rotations (palm up/palm down) and finger spreads.

Technique cues

• Gentle, gradually larger
• Never force

Common mistakes

• Forcing end range

Easier

Smaller range.

Harder

Add light racket rotations.

Safety

• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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