This exercise is for strengthening and conditioning the forearms.
To begin, you will need a piece of bamboo long enough to rest both forearms comfortably across it. Place bamboo on table, counter, or other accessible area.
Now, lay both wrists, palm up, on bamboo. Slowly (to begin) push forward, rolling arms across bamboo to the elbow. While pushing, rotate arms until palms are face down.
Return the same way, rolling arms back to the wrist. Arms should be back in the beginning position with palms facing up. Repeat about 25 times for each arm to begin. Don’t forget to apply liniment (Dit Dot Jow)generously. This will help develop the arms internally, strengthening the ligaments and tendons.