Wrist Flexor & Extensor Stretch

This is a static stretch for your forearms. It targets the muscles on the palm side and the back side of your forearm. Use it to maintain or improve wrist range of motion.

Stand or sit tall with your back neutral. Extend one arm straight out in front of you at shoulder height, palm facing down. Relax your shoulder and keep your elbow soft but straight.

To stretch the flexors, use your free hand to gently pull your fingers back toward your body until you feel mild tension on the underside of your forearm. Hold for 15 to 30 seconds. To stretch the extensors, keep the palm down and gently pull your fingers down and back toward your body. Hold for 15 to 30 seconds. Switch arms and repeat both positions.

Breathe slowly and steadily throughout. Do not force the stretch. Easier: reduce how far you pull or shorten the hold. Harder: increase the stretch angle slightly while keeping the tension mild.

Fault: Pulling the fingers so hard that you feel pain. Fix: Ease off until you only feel mild tension. A stretch should never hurt.

Fault: Bending the elbow or shrugging the shoulder. Fix: Keep the arm straight and the shoulder relaxed so the stretch stays in the forearm.

Fault: Holding your breath while pulling. Fix: Breathe slowly and steadily for the full 15 to 30 seconds.

Fault: Feeling numbness or tingling in your fingers or hand. Fix: Release the stretch right away. Those sensations mean stop and get evaluated.