1 - Fill a bucket with rice deep enough to fully cover your hand and wrist, then sit or stand with your forearm supported and your wrist in a neutral position.
2 - Insert your hand into the rice with your thumb pointing upward and your fingers relaxed or lightly closed.
3 - Keep your forearm still and slowly move your wrist toward the thumb side, pushing through the resistance of the rice.
4 - Pause briefly at the end of the movement without forcing the wrist beyond a comfortable range.
5 - Return your wrist to the neutral starting position in a controlled manner.
6 - Repeat for the desired number of repetitions or time, then switch sides.
7 - Keep the movement isolated to the wrist and avoid rotating the forearm or using the elbow to assist.
