Toning Your Fists
Opening, closing, spreading and rotating your fists with your arms raised to give strength to your hands and wrists.
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If you feel pain, stop. If you have a recent injury or surgery, check with your doctor before you start.
The steps, in writing
Spread your feet apart and bring your arms forward and up, with your fists closed.
Open and close your hands, counting to ten.
Raise and lower your fists, counting to six.
Spread your fists out to the sides, counting to six.
Rotate your fists, counting to six.
Rotate your fists the other way, counting to six.
Stand firm like a soldier and breathe.
Safety notes
- If you feel dizzy with your arms raised, lower them slowly.
- Keep your feet firmly on the ground so you don’t lose your balance.
- In case you notice pain in your wrists.
What you need
Nothing special: comfortable clothes and a firm chair.
Every step counts
This movement has levels: seated, holding a chair, and standing. Start at yours and stay there as long as you like — level 1 is already a complete practice, not a token version.
- Level 1 · Seated— On a firm chair, feet flat on the floorOn a firm chair, feet flat on the floor
- Level 2 · Holding a chair— Standing, holding on to a firm chairStanding, holding on to a firm chair
- Level 3 · Standing— Standing, with support nearby just in caseStanding, with support nearby just in case← this video
This exercise works the strength of your hands and wrists while standing, without support. It’s a simple movement you can do at any time of day to keep your fists active.
What Frank says
Translated from Frank’s Spanish narration.
Exercise eighteen, toning your fists. Hands behind your back, we spread our feet apart, arms forward and up, fists closed, opening and closing our hands. One, two, three, four, five, six, seven, eight, nine, ten. Fists up and fists down. One, two, three, four, five, six. Spreading the fists apart. One, two, three, four, five, six. Rotating the fists. One, two, three, four, five, six. The other way. One, two, three, four, five, six. Standing firm like a soldier and we breathe.
Related videos
Exercise 17
Counting with Your Feet
Moving your feet one at a time while you count to twelve, to keep them nimble.
Watch the video
Exercise 19
Toning your knees
A slow, controlled squat that strengthens your knees by lowering as if sitting down on an imaginary chair.
Watch the video
Exercise 16
Bird in Flight
Rising onto your toes to strengthen your legs and work on your standing balance.
Watch the video
Want to go deeper?
The complete method is in My Yoga Process, Frank Calber’s book.