Wrist Flexor Stretch

Muscles Targeted

Forearm flexors, wrist soft tissue, and mobility through wrist extension.

Key Benefits

• Improves wrist extension range and forearm mobility
• Intensity is easy to control by leaning back
• Great for typing, gripping, lifting volume, and stiffness
• Simple anywhere setup with any sturdy surface

Equipment Needed

A sturdy surface (table, bench, box, etc.).

How to Perform Wrist Flexor Stretch

1. Place your palm flat on a surface with fingers pointing back toward you.
2. Keep the elbow straight (or slightly bent if needed initially).
3. Lean your body back until you feel a comfortable stretch.
4. Hold steady or gently rock in and out of the stretch.
5. Repeat on the other side.

Programming Options

• 2–4 holds of 20–45 seconds
• Or 30–60 seconds of gentle rocking
• Use 1–3x/day for mobility breaks

Why This Variation Works

The surface-supported setup lets you adjust intensity precisely, which typically makes it more tolerable than aggressive “prayer” style stretches.

When to Use It

Daily mobility work, desk breaks, warm-ups before lifting/gripping, or anytime your wrists/forearms feel tight.

Related Wrist Exercises

Explore the Wrist Exercises category for tendon loading and wrist rotation strength.

Frequently Asked Questions

More exercises in this collection

Explore other videos in Wrist Exercises. These movements are related by category, not necessarily direct progressions.

Eccentric Hammer Curl For De Quervain’sExplore this exercise guideView exercise Eccentric Wrist FlexionExplore this exercise guideView exercise Isometric Wrist ExtensionExplore this exercise guideView exercise Isometric Wrist FlexionExplore this exercise guideView exercise