Mobility · Focus — Wrist
Palm Peel-Aways
Intrinsic hand strength, finger independence, wrist stability
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
Why it works
Palm peel-aways build the small intrinsic muscles of the hand that support grip strength and wrist stability. The slow, deliberate finger isolation creates strength you can't get from regular grip exercises.
How to do it
Peel one finger at a time.
Wrist stays loaded. Slow and deliberate. One finger at a time. That's where the intrinsic strength comes from.
- Press your palm flat onto a wall or the floor
- Peel one finger at a time off the surface, starting from the pinky
- Replace fingers one at a time, slow and deliberate, to build intrinsic hand strength
- Wrist stays loaded throughout
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.